Neutral stomach in table top 2. In this exercise lie on the floor, knees bent, feet flat on the floor, your legs up so that the knee are over the hips so that you have a right angle at the hip and at the knees. Breath in to prepare, breath out and stretch the left leg away and raise the head and shoulders off the floor, breath in and return back to the starting position and repeat on the right leg. Complete 5 sets on each leg and relax back to the floor.


Care notes  

Keep the neck and shoulders relaxed.

Do not stretch the leg away to far.  


In this exercise we bring the legs out into a tabletop position and the reason for this is to allow the abdominal work muscles to work a little bit harder. So what were actually looking for is a right angle hip  and a right angle knee, so that feet pointing away from the body and the knees directly over the pelvis itself. We are looking to hold this position throughout the exercise this requires the abdominal muscles to contract a little more without the muscles of the lumbar spine engaging. So throughout the exercise we are looking for the back to be in a neutral position, now a neutral position is were the spine  is neither lifted all lowered, and it is in the most comfortable position for you, please remember this changes with every person so you have to find the most comfortable position for you when doing the exercise never go for what the book actually says you have to be. Our bodies are unique to us and so we have a different position move slightly differently we talk differently everything we do is you and you alone and so the exercises based on you. You decide which is the most comfortable position for you if it hurts then stop doing the exercises allow the muscles to strengthen go back apace don't ever force and exercise.  

Transverse abdominis.

 In a surface of the 7th and 12th cartridges of the ribs; the deep layer of the thoracolumbar fascia; the anterior two-thirds of the iliac crest; and the lateral one -third of the inguinal ligament.

The linea alba, the pubic crest the pectin pubis,

The action
Is the rotation, flexion and lateral flexion of the trunk.

Rectus abdominis.

Pubis and the pubic synthesis.

the xiphoid processes of the sternum and costal cartridges of the 5th to the 7th ribs,

Compression of the abdomen, flexion of the trunk, stabilisation of the pelvis.

Internal abdominal obliques.

 Of the deep layer of thoracolumbar fascia; the anterior two-thirds of the iliac crest; and the lateral two-thirds of the inguinal ligament, the iliopsoas fascia.

 The lower margins of the 9th to the 12th of ribs; The pubic crest;  and the anterior posterior layers of the linea alba.

The action,
Flexion and lateral flexion of the trunk, rotates trunk. ipsilaterally; rotates the trunk contralaterally.

External abdominal obliques.

 The outer surface of the 5th to the 12 ribs.

Insertion, linea alba; the pubic crest and the tubercle;  the anterior superior iliac spine and iliac crest.

Action, lateral flexion of the trunk ipsilaterally; rotates the trunk contralaterally; compresses the abdomen and stabilise the pelvis.