There are many ways that you can exercise using your own body weight, Ross, our physiotherapist explains which ones will work to help develop your abdominals. Each explanation describes how to perform the exercise safely and what benefit you'll get.
Sit up Starting position Lie on the floor with a mat underneath you and your knees bent at right angles. You can place your hands either in front of your chest or behind your head resting behind your ears.
Movement Slowly lift your shoulders off the mat and move your chest towards your knees. You should almost touch your knees with your head. Hold and then return to the start position.
Aim To strengthen the stomach muscles.
Full crunch Starting position Lie on your back on the floor with a mat underneath you. Lift both legs off the floor so that your knees are bent to approximately 90 degrees. Place your hands behind your head so they are resting behind your ears.
Movement Curl your legs down towards your chest and simultaneously lift your shoulders off the mat so that your chest moves towards your legs. Keep your elbows pointing out to the side with your fingers behind your ears. Hold at a position you feel comfortable with and then return to the start position. The aim is not to touch your knees with your head.
Aim To strengthen the stomach muscles.
Reverse curl Starting position Lie on your back on the floor with a mat underneath you. Place both hands behind your head so they are resting behind your ears. Lift your legs off the floor so they are held at a 90 degree angle so that your feet are above your hip area.
Movement Slowly tighten your stomach muscles and move your legs slowly towards your head whilst ensuring that your back and head are in contact with the mat. Do not swing your legs ensure you move them in a controlled manner. Hold your legs in a position so that they are in line with your chin and then slowly return to the starting position.
Aim To strengthen the stomach muscles.
Oblique crunch Starting position Lie on your back on the floor with a mat underneath you. You should bend your knees and keep your feet flat on the floor. Place your hands so that they are resting on the back of your head behind your ears.
Movement Slowly raise your left shoulder off the mat so that your elbow and upper body move towards your opposite thigh. Contract your stomach as you perform this movement. Hold at the end of your range and then return to the starting position. Repeat with your right side.
Aim To strengthen the muscles at the side of your rib cage (obliques).
