#79a - Side Lying Abdominal Lifts (from knees)

× WARNING!!! Please do not perform any of these exercises unless they have been prescribed to you by one of our doctors. When performed correctly, none of these exercises should cause any pain. If you experience any pain or discomfort during or after any exercise, stop immediately and let us know.
Dr. Ezgur performing Side Lying Abdominal Lifts exersise

Purpose:

Strengthen core muscles to promote spinal stability and decreased pain

Where to Feel it:

In your abs, especially the “down" side “love handles" area. This may also be a bit of a strain on the supporting shoulder. Your shoulder may get a bit sore, but this should diminish within about 1 week. Let the Dr. know if there is any pain persisting for more than a few days.

Description:

Establish a side-lying version of the spinal ready position (#104). Start with knees bent (as shown above), elbow directly under shoulder, and body in a straight line. Next, slowly lift your pelvis a few inches from the floor, hold for several seconds, and then slowly lower (pausing before you reach the floor), hold for several more seconds, and repeat.

Tip:

Remember to always keep breathing!

Reps:

5-10 reps; holding for several seconds.


#79b - Side Lying Abdominal Lifts (from feet)

Dr. Ezgur performing Side Lying Abdominal Lifts exersise

Purpose:

Follow same instructions except extend the legs and stack the top leg on top of the bottom leg.

Tip:

Remember to always keep breathing!

Reps:

5-10 reps; holding for several seconds.

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