Consult your doctor if there is any discomfort in doing these exercises.

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Dr. Valerie Girard has been guiding her patients for three decades as to how these ab exercises can rehabilitate the body, strengthen it and prevent further injuries. Combined with her chiropractic treatments, these exercises can rapidly improve mobility, burn fat and strengthen your body overall.

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Three Key Reasons To Build Your Abs

-by Dr. Valerie Girard, Santa Barbara Chiropractor

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1. Stronger abdominal muscles provide more support to the hips, lower back and pelvis area, thereby helping reduce the chance for injuries to tendons, ligaments and muscles in those regions.

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2. Strong abs help your respiratory system by strengthening your diaphragm.

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3. Stronger abs can create more balance and stability. Most sports and physical activities rely on strong core abdominal muscles for peak performance.

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And it looks great to have a flat stomach!

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Abs for Fun

You may do 10-100 repetitions of each of these abdominal strengtheners. See if you can get up to 300 per day! Your back will love you! Consult your doctor if there is any discomfort in doing these exercises.

 

1. BASIC

Lay on back with knees bent and feet on floor. Hands clasp behind neck to conform to the curve. Lift chin to ceiling with abdominal muscles.

 

2. BASIC PLUS

In addition to the basic move, tilt pubic bone towards bottom of rib cage at the same time. Bring pubic bone and bottom of rib cage towards each other.

 

3. BASIC PLUS TWIST

Lay knees to right or left. Perform Basic Plus in this position. Switch to other side.

 

4. LIFT AND TWIST

Lay on back with knees bent and feet on floor. Hands clasp behind neck to conform to the curve. Lift and bring right elbow to left knee. Release slowly back down. Then lift and twist to other side with left elbow to right knee.

 

5. LEG LIFTS

Lift legs until they are 90ª to torso. Use abdominal muscles to lift feet towards ceiling. Release slowly.

 

6. THE PLANK

Lie face down. Place forearms by your sides. Lift torso and legs as you balance on your toes and forearms. Breathe. Hold for 60 seconds.

 

7. ABS WITH A ROLL

Assume basic position. Place rolled blanket between knees. Left feet off ground so that lower legs are parallel with floor. Lift and twist as elbow goes towards opposite knee. Squeeze knees as you lift and twist. You may also straighten legs 90ª to torso and squeeze as you lift and twist.

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Call Dr. Valerie Girard, Santa Barbara, 805-687-1617 if you would like a consultation to see how chiropractic and physical therapy exercises can help heal your injury or condition.