This week’s exercise targets the transverse abdominals. These muscles are the deepest of the abdominal muscles and help keep your core steady. Strengthening the transverse abdominals is a great way to help stabilize your entire core and back, as well as maintain agility and prevent injury. First, we’ll outline the traditional method, with legs outstretched:
• Lie flat on your back on the floor or a mat. Your legs should be fully extended with a slight bend in the knees. Place your hands underneath your bottom, as shown in the image. This helps stabilize you during the movement, as well as takes pressure off the lower back.
• To begin the scissor kick exercise, quickly move your legs up and down alternating left and right with small scissor-like kicks. Keep your abdominal muscles tight, pulling them in towards the ground, as they should be doing the majority of the work.
• Once you’ve reached exhaustion, lower your legs to the floor. Rest for 30 to 60 seconds and repeat for 1 to 3 more rounds.
- You can also start the exercise in the position as described, and as you move your feet over each other, slowly lift your legs until they are at a 90 degree angle, like in the image below.
If it is difficult to complete the exercise with your legs outstretched, you can modify the exercise by keeping your legs bent, as seen in the image below:
• Lie flat on your back on the floor or a mat. Bend your knees, so your upper legs are perpendicular to the ground. Place your hands underneath your bottom, as shown in the image. This helps stabilize you during the movement.
• To begin the scissor kick exercise, quickly move your legs up and down alternating left and right with small scissor-like kicks. Keep your abdominal muscles tight, pulling them in towards the ground, as they should be doing the majority of the work.
• Once you’ve reached exhaustion, lower your legs to the floor. Rest for 30 to 60 seconds and repeat for 1 to 3 more rounds.
Please speak to your provider before beginning any new exercise regimen.
Image and outline of traditional flutter kick courtesy of: http://fitmw.com/transverse-abdominal/