Isometric abdominal exercises emphasize on your ability to maintain a motionless position in your body for a period of time. It works on your ability to stabilize your spine, pelvis and limbs by using the deep muscles and tissues close to your joints and bones. When you perform deep, rhythmic breathing, these stabilizers are automatically turned out with conscious effort, says physical therapist Gray Cook, author of "Movement." Therefore, you do not need to focus on activating these stabilizers, because they are reflexive in nature. Start with breathing exercises on the ground before transitioning to a standing position.
Supine Abdominal Breathing
Step 1
Lie on the ground on your back with your feet on the ground about hip-width apart. Put your arms out to your sides with your palms facing up.
Step 2
Inhale through your nose deep deeply, expanding your belly like a balloon. Hold your breath for one second.
Step 3
Exhale slowly through your mouth, pushing your belly into body cavity. Perform two sets of 10 breaths.
Three-Point Hip Extension
Step 1
Kneel on the ground on your hands and knees with your hands below your shoulders and your knees below your hip joints.
Step 2
Lift your left knee off the ground, and extend the left leg behind you, tightening your left buttock to maintain your posture. Hold this position for three deep breaths by breathing into your nose and exhaling through your mouth slowly.
Step 3
Return your left leg to the kneeling position, and repeat the exercise for three to five times on each leg.
Overhead Hip Flexor Stretch
Step 1
Stand with your right foot behind you and with both feet pointing forward. Shift your weight toward your left foot and tighten your right buttock.
Step 2
Raise your arms over your head and extend your torso back slightly. Hold this position for five to six deep breaths. Inhale through your nose and push your belly out.
Step 3
Exhale through your mouth and push your belly into your body cavity. Switch leg position and repeat the breathing exercise.
References
- "Movement"; Gray Cook; 2010
- "Stretch to Win"; Ann and Chris Frederick; 2006
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