Abdominal exercises 8 weeks after DIEP Surgery – Advanced option

Описание: So now these are advanced exercises after your surgery, so if you find the first video too easy or you have mastered them, you will move on to these exercises.

1. So on the floor, we will just re-cap, remembering we are just crunching up and down with your hands up or on your thighs. Now, we are going to bring our heels up, still keep your legs at a right angle and you are going to come up and back down so your hands are going back down towards your heels and back down again. You could raise your head just controlling it up and down. These exercises will be for 30 seconds on and 30 seconds off and you will repeat that four times.

2. The second exercise if you remember, we again lying on the floor. We are tucking our knees in, extending it back down so to progress on from there. We will tuck them in, extend your legs out, tuck them in, extending your legs out. Making sure our back is not arching on the floor, keeping nice and flat whilst we tuck in and same when we extend out. Again, you will work of 30 seconds on, 30 seconds off and repeat four times.

3. The third exercise. You will remember were sat upright, our hands were here and we were twisting side to side. To progress from there, fingertips together looking through your fingertips, legs bent, slightly lean back and twisting side to side, keeping those elbows nice and high so that is your progression exercise, bracing that core going right through. 30 seconds on, 30 seconds off. Repeat four times.

4. The final exercise is lying down on the floor. Remember we were just tucking our legs in, extending them out, tucking them in, extending them out. To progress, we will embrace our head, both feet of the floor and just go opposite knee to opposite elbow. Nice and controlled. Smooth movement throughout. Working for 30 seconds on, 30 seconds off and you repeat that four times.

So they are the advanced movements so once you have mastered the video, move on to this one.