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Abdominal Slide

Strengthens the abdominal muscles without having to do a "curl or crunch" type of exercise.

Equipment
Exercise mat.

Exercise Technique

  1. This exercise needs to be done without shoes but with socks on so the legs can "slide".
  2. Lie down with arms under head, legs together, knees bent, and toes up. Heels should be off the exercise mat and on the floor. This is the starting position.
  3. Contract the abdominal muscles by pulling navel towards the spine so that the lower back is gently pressed into the floor. Maintain this position throughout the exercise.
  4. Slowly slide heels forward until legs are straight with a slight bend in the knees.
  5. Slide heels back to the starting position.
  6. Do the desired number of repetitions.

Performance Tips

  1. It is important to keep the abdominals contracted and the lower back pressed into the floor as you slide the legs back and forth to protect your spine.
  2. If you do this exercise properly, you will feel a strong contraction in the abs rather than the front of the thighs.
  3. Move slowly - two to three seconds sliding forward and two to three seconds sliding back.

Repetitions
Twelve to fifteen repetitions. Do one or two sets.


Go to Common Exercises...