Basic breath
\n<\/b><\/h5>\n\n- Lie on your back with your arms at your sides, knees bent and feet resting on the floor. Inhale and exhale a few times. \u00a0Don’t flatten your back or tilt your pelvis, just let the natural curve in your back remain. \u00a0Breath in slowly and deeply.<\/li>\n
- Now breath out and tighten your tummy muscles, pulling your navel towards your spine. \u00a0Remember to concentrate on contracting the muscles below your belly button and don’t flatten your back.<\/li>\n<\/ul>\n
When you are able to contract and relax your abdominal muscles without moving your back you have learned to properly isolate the correct muscles. You can then try the first Sahrmann exercise.<\/p>\n
<\/div>\nSahrmann Exercise #1<\/b><\/h5>\n
![\"\"](\"http:\/\/babyfit.sparkpeople.com\/images\/exercises\/ppe_TransverseAbPost.jpg\")
<\/a><\/p>\n![\"\"](\"http:\/\/babyfit.sparkpeople.com\/images\/exercises\/ppe_Sahrmann1bPost.jpg\")
<\/a><\/p>\n <\/p>\n
\n- Lie on the floor with knees bent and arms at your side.<\/li>\n
- Hold your tummy in by doing your basic breath contraction. Keeping one knee leg bent, slowly slide the other leg out until it is straight with the floor, and then slide back up to bent knee position. \u00a0Relax your tummy.<\/li>\n
- Repeat the process for the other leg. \u00a0Remember don’t flatten you back and keep the curve relaxed.<\/li>\n<\/ul>\n
When your abdominal muscles are contracted it helps to stabilize your pelvis while your legs and lower tummy muscles work. \u00a0This prevents strain in your back muscles, and trains your abdominal muscles to protect and support your spine.<\/p>\n
When you can comfortable do 20 legs slides on each side you can move to the next step.<\/p>\n
<\/div>\nSahrmann Exercise #2<\/b><\/h5>\n
<\/a>![\"\"](\"http:\/\/babyfit.sparkpeople.com\/images\/exercises\/ppe_Sahrmann3bPost.jpg\")
<\/a><\/p>\n\n- Lie on floor with knees bent and arms at side. \u00a0Pull in on your tummy and hold, then raise one knee towards your chest and slowly straighten it out parallel to (about 2-3 inches above the floor) but not touching the floor. \u00a0Return extended leg to starting position, knees bent, feet resting on floor, and relax your tummy.<\/li>\n
- Repeat on opposite side, keeping one knee bent as you extend the other leg. \u00a0Work up to five repetitions on each side without stopping, building to 20 repetitions or more on each side.<\/li>\n<\/ul>\n<\/div>\n
Sahrmann Exercise #3 <\/b><\/h5>\n
![\"\"](\"http:\/\/babyfit.sparkpeople.com\/images\/exercises\/ppe_Sahrmann3aPost.jpg\")
<\/a>![\"\"](\"http:\/\/babyfit.sparkpeople.com\/images\/exercises\/ppe_Sahrmann3bPost_arrow_down.jpg\")
<\/a><\/p>\n\n- When you can comfortably do 20 of the #2 Sahrmann exercises with each leg you can move on to level 3.<\/li>\n
- Use you basic breath as you bring your legs up one at a time towards your body with knees bent.<\/li>\n
- Keep one leg bent as you slowly lower the other leg down to the floor and back up. \u00a0Repeat on the opposite side, working up to ten times each leg.<\/li>\n<\/ul>\n
When you are able to contract and relax your abdominal muscles without moving your back you have learned to properly isolate the correct muscles. You can then try the first Sahrmann exercise.<\/p>\n
Sahrmann Exercise #1<\/b><\/h5>\n
<\/p>\n When your abdominal muscles are contracted it helps to stabilize your pelvis while your legs and lower tummy muscles work. \u00a0This prevents strain in your back muscles, and trains your abdominal muscles to protect and support your spine.<\/p>\n When you can comfortable do 20 legs slides on each side you can move to the next step.<\/p>\n<\/a><\/p>\n<\/a><\/p>\n\n
Sahrmann Exercise #2<\/b><\/h5>\n
<\/a><\/a><\/p>\n\n
Sahrmann Exercise #3 <\/b><\/h5>\n
<\/a><\/a><\/p>\n\n