Do Your Abdominal Exercises
Tone, Strengthen AND Massage?
The "Ab Lift" Does!
The rhythmic "lift, hold and release" action in abdominal exercises like the Ab Lift effectively reduces abdominal sag and gives your abdominal wall and abdominal organs an invigorating and rejuvenating massage.
The Ab Lift is commonly done in Indian yoga too. There are many similar traditional Chinese and Indian exercises and self-help techniques.
As with all the abs exercises on this site, you should do the Ab Lift on an empty stomach and if you have a history of abdominal muscle or abdominal organ problems check with your health professional first.
The Ab Lift
1. Stand with your feet about shoulder width apart.
Place your hands just above your knees, with your fingers on the inside of your thighs, right hand on right thigh, left hand on left thigh.
2. Exhale forcefully through your mouth till your lungs are empty.
Immediately, and without breathing in, use your abdominal muscles to lift your abdomen up and towards your spine as high as you can.
Hold the position for 5-10 seconds. Don't breath in yet!
3. Relax your abdominal wall and let everything gently fall back into place, THEN take a slow, deep breath (or two).
That's one round. Do two or three rounds to start. Build up to five or six.
4. As you finish your last round stand fully upright, arms hanging loosely by your sides.
Take a slow, deep breath as you raise your (straight) arms up in front of your body and above your head.
Stretch up as high as you comfortably can and hold your breath for a few seconds.
Feel your abs stretching.
Gently exhale as you slowly and smoothly bring your arms back down to your sides.
Repeat step four a couple of times if you wish.
Reverses abdominal sag
Massages your abdominal organs
Tones & strengthens your diaphragm, which benefits your breathing
Alleviates & prevents digestive problems & constipation
Tips This exercise is best done first thing in the morning before breakfast Empty your bladder, and if possible your bowels, beforehandStart with three rounds. Build up to five rounds in a session As your abs get stronger you'll be able to lift higher and for longer
With daily practice you will quickly see why this is one of the best abdominal exercises you can do.
More abdominal exercises:
Ab Breathing Exercise
Back to top of this