Ab Floor Exercises

Abdominal exercises are necessary for strengthening the abdominal muscles to maintain a proper tilt in the pelvis. Paul Chek, holistic health practitioner and owner of the C.H.E.K. Institute, advises an increase in pelvic tilt, due to weak abdominal muscles, may result in neck strain, increased spinal curvatures and incontinence. Include glide disc V-ups, ball passes and jackknives in your abdominal routine to strengthen your abdominal muscles on the floor. You will need a 4-lb. medicine ball and a pair of glide discs for two of the exercises. Complete up to four sets of 12 to 15 repetitions per exercise.

Ball Passes

The ball pass exercise directly activates your six-pack muscle, the rectus abdominis. Start with a 4-lb. medicine ball, gradually using heavier balls as your strength improves.
Grab the ball and lie with your back on the floor. Suck your navel toward your spine. Pass the ball from between your hands to between the inside of your calves. Continue to move your limbs as you pass the ball back and forth. Your arms and legs must keep moving whether they are in possession of the ball or not. Keep your back on the floor throughout the movement. Repeat for 10 complete passes per set.

V-ups With Glide Discs

These discs are made to be used either on the carpet or on wood, so be sure you choose the right ones. Your transverse abdominis, wrapping from the left side of your torso to the right side, works to draw your abdominal contents toward your spine while lifting your pelvis toward the ceiling.
Place your palms on the floor, two inches wider than shoulder-width on either side. Put the toes of each foot on a separate disc, keeping your body in a straight line. Your feet should be shoulder-width apart. Suck your navel tightly toward your spine as you draw your pelvis into the air, forming a V-shape with your body. Lower to starting position. Repeat for 10 reps per set.

Jackknives

Work your internal and external obliques, the muscles on the sides of your torso, by using this exercise as part of your abdominal workout.
Lie with your back to the floor. Bend your knees, placing your feet flat on the floor. Support your head with your left hand, and straighten your right arm next to your head. Keeping your right knee in place, lengthen your left leg, bringing it parallel to the floor. Draw your straightened arm and leg toward each other. Reach beyond the outside of your left knee, lifting your right shoulder off the floor. Return to starting position without releasing the tension in your abdominal muscles. Repeat for 12 to 15 reps per set, then switch sides.