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5. Practice test: testing the strength of the abdominal muscles from the bottom.

Task: lie on your back, cross your arms over your chest, your elbows are down. Bend your knees and pull them to your stomach, then lift legs to a vertical position, flex your feet. Then lower your legs while pressing your lumbar spine into the ground (the pupil should be able to lower their legs to at least 45 degrees)

Possible mistakes:

  • the pupil is not able to lower their legs to 45 degrees
  • the pupils is not able to press their lumbar spine into the ground

Exercises for strengthening abdominal muscles

1. Starting position: lie on your back, arms at the sides, palms resting on the ground

Count 1-4: Roll your trunk up, sliding your palms forward on the ground
Count 5-8: Roll your trunk down, sliding your palms on the ground

2. Starting position: lie on your back, hands on the back of your head

Count 1-2: raise your trunk and turn to the left side, touch your left knee with your right hand
Count 3-4: lower your trunk, bend your arms and put your hands on your nape
Count 5-8: repeat Count1-4, in the opposite direction.

3. Starting position: lie on your back, lift your bent legs (thighs are vertical, lower legs are parallel to the ground), hold your knees with your hands

Count 1-2: raise your trunk, sliding your hands down your lower legs to the ankles
Count 3-4: lower your trunk, sliding your hands to the knees

4. Starting position: lie on the ground, bend your knees and bring them towards your chest, your arms are stretched to the sides, at shoulder height

Count 1: stretch your left leg horizontally forward; stretch your right leg vertically upward
Count 2: bend the knees to the chest
Count 3-4: repeat Count 1-2, in the opposite direction

5. Starting position: lie on the back, bend your knees , bring them to your chest, your arms are stretched to the sides, at shoulder height

Count 1: left leg stretched horizontally forward, your right leg vertically upward
Count 2-3: change the position of the legs twice
Count 4: bend your knees and bring them to your chest
Count 5-8: repeat Count 1-4, in the opposite direction