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The Obliques
- Attach one end of a piece of rubber tubing to a secure object (e.g. a railing).
- Hold the other end in both hands.
- Turn 90 degrees, so that one part of your body is facing towards the secure object, and extend your arms in front of you.
- You should be far enough away from the attachment to feel tension on the tubing.
- From this starting position, rotate your trunk away from where the tubing is attached and then return to the starting position.
- Do 15 repetitions each side.
The Transverse Abdominis
Lie flat on your back with knees and feet flat on the floor.
Draw the belly button in towards the spine.
Maintain this position for a count of 5 seconds.
For more challenge:
Lift your feet off the ground and bring your thighs up until the kneecaps point towards the ceiling.
Keeping the stomach drawn in, slowly extend one leg and bring it back to its previous position.
Do 15 repetitions per side.
(NOTE: If at any time, the abdominal muscles push out, STOP, put your feet on the ground and draw your stomach back in).
The Erector Spinae
Lower Back extension
Lie face down on the floor with arms extended.
Simultaneously raise the right arms and left leg off the floor in a slow, controlled manner.
Keep the raised leg as straight as possible and squeeze the gluteal (backside) muscles.
Hold this position for 3 seconds, then lower the arm and leg to the floor and repeat with other arm and leg.
Repeat 15 times.
 
Lying torso raise
Lie face down on the floor with hands linked behind your neck.
Raise your upper body off the floor in a slow, controlled manner as indicated in the picture.
Be sure not to hyperextend the back (i.e. keep your back straight as a natural extension of your neck).
Hold this position for 3 seconds, then lower your upper body.
Repeat 15 times.
 
By Kathleen Mc Quaide - Sports Science Institute of South Africa
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