Abdominal strengthening exercises: Level 1

Crunches

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Place your hands behind your head with your fingers interlaced.
3. Engage your core muscles and curl your upper body up towards your knees.
4. Hold for a second, then slowly lower yourself back down to the starting position.

Tabletop crunches

1. Start on your hands and knees with your back flat and your core engaged.
2. Lift one knee up off the floor and bring it towards your chest.
3. At the same time, curl your upper body up towards your knee.
4. Hold for a second, then slowly lower yourself back down to the starting position.
5. Repeat on the other side.

Bicycle crunches

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Place your hands behind your head with your fingers interlaced.
3. Engage your core muscles and bring your right knee up towards your chest.
4. At the same time, twist your upper body to the left so that your right elbow touches your left knee.
5. Hold for a second, then slowly lower yourself back down to the starting position.
6. Repeat on the other side.

Plank

1. Start on your hands and knees with your back flat and your core engaged.
2. Extend your legs out behind you so that you are in a push-up position, but with your forearms on the floor instead of your hands.
3. Hold this position for as long as you can.

Hollow hold

1. Lie on your back with your arms overhead and your legs extended.
2. Engage your core muscles and lift your arms and legs off the floor until they are parallel to the ground.
3. Hold this position for as long as you can.

Dead bug

1. Lie on your back with your arms extended straight up above you and your legs extended straight up in the air.
2. Engage your core muscles and slowly lower your right arm and left leg down towards the floor.
3. Hold for a second, then slowly return to the starting position.
4. Repeat on the other side.

You can start with 2-3 sets of 10-12 repetitions of each exercise. As you get stronger, you can increase the number of sets and repetitions, or add weight. Be sure to listen to your body and stop if you feel any pain.

Here are some tips for doing these exercises safely and effectively:

• Engage your core muscles before starting each exercise.
• Breathe deeply and evenly throughout each exercise.
• Keep your back flat and your spine in a neutral position.
• Focus on controlled movements.
• Don’t sacrifice form for speed.
• If you feel any pain, stop immediately.

If you are new to exercise, or have any health concerns, be sure to talk to your doctor before starting any new exercise program.