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Sunday, December 4, 2016
Could you give me a few isometric ab exercises/
Thank you for your question. There are many ways to strengthen the abdominal muscles. Isometrics exercises are good for those who are recovering from abdominal or spinal surgery.
One method is to lay on your back, knees bent so feet are flat on the floor, put one or both hands on the abs and lightly contract them (you should feel the contraction on your fingertips), hold for 10 seconds, rest for 10 seconds and repeat 10 times for one set. One could do 5-10 sets per day. This method will help "wake up" the abdominal muscles in a safe manner.
Once the abdominals are able to contract fully, one should move towards contracting the muscles and then move through a range of motion in order to build size and strength.
Attached is a website with several links with pictures and videos that may help.
Vincent J O'Brien, ATC
Head Athletic Trainer
Clinical Instructor at the School of Allied Medical Professions
The Ohio State University