8 Lower Abdominal 1: Knee Lift Strengthening
|Knees bent at 70 degrees as a beginner, increasing to 100 degrees as you become stronger.||2||6||Hold 10 sec: Rest 5 sec||30 sec|
|LOAD||Knees bent at 70 degrees as a beginner, increasing to 100 degrees as you become stronger.|
|TEMPO||Hold 10 sec: Rest 5 sec|
- Strengthen and tone the lower abdominal muscles.
- Building core musculature to help stabilize the hips and back.
- Lower Abdominal Musculature
How to Perform
- Begin by lying on your back with your arms out at shoulder level. Elbows bent and palms facing up.
- Bend your knees and raise feet off the floor angling your knees over your hips. The closer your knees are to the chest the easier the exercise is. It’s best to begin with the knees approximately 70 degrees from the chest. Move them out to 90 then 100 degrees as strength improves.
- Inhale then exhale and draw the belly in as you gently lift your hips and knees towards the ceiling engaging the lower abdominal muscles. Hold 10 secs and slowly lower.
- Slowly lower hips to the floor and repeat.
- It’s easy to strain the upper body and neck muscles in order to lift the knees. To avoid this, ensure that your arms are out, palms are up and your neck is lying flat. Be conscious to lift from your lower abdominals.
Alternative Exercise Suggestions for Patients with an ICD