Efua Baker’s exercise programme: how to strengthen your abdominal muscles

STEP 1

Lying flat on your back tilt pelvis up, anchoring lower back to floor. Keep shoulders and arms relaxed, and arms at hip level. Lift with chin tucked in focusing on moving forward as opposed to up. Repeat in a small controlled movement, inching forward without lowering your head to the floor. Repeat 10 times.

STEP 2

Hold onto something with both hands, arms extended and shoulders relaxed. Pull knees towards your chest focusing on the lower abdominal muscles. Repeat 12-20 times.

STEP 3

Lie on your back with head raised and supported by your hands. Chin tucked onto chest. Breathe out as you pull knees towards chest and raise head slightly. Bring head and knees as close togther as possible and hold for three seconds. Repeat 12-20 times.

EXERCISE NOTES

1. Maintaining good posture (tummy pulled in, back straight, shoulders and neck relaxed) and form (performing the exercise in a controlled and correct way) is always more important than number of repetitions – 20 sit ups done correctly is worth more than 100 done badly.

2. Always work at your own pace and build up gradually as you increase your strength and fitness levels. Listen to your body, some days you will be able to do more and work harder than others.

3. Doing SOMETHING is always better than doing NOTHING.

DISCLAIMER

Consult your doctor or a health professional before taking up any exercise, especially if you have not exercised before. Always stop exercising if you feel unwell. Do not exercise if you are under the influence of drugs or alcohol.

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