About the program:
This program is aimed at strengthening the abdominal muscle group.
For a full and timely recovery, it is necessary to perform the exercises daily.
What the program contains:
- The program contains video playlists.
- A new playlist is loaded every day.
- The videos combine a detailed description of the exercise with a visual demonstration of how to correctly perform it.
- The exercises gradually progress in difficulty.
20 days of rehabilitation
54 different exercises
198 videos total
All rehabilitation exercises are only to be performed until you feel a stretch up to a mild discomfort. Under no circumstances should you cause yourself any pain. If you feel any pain, please take a short break and resume exercising at a reduced strain level. Overexertion will slow down the recovery process!
This program was created with the help of:
Borislav Chongov, Kinesiotherapist at the Prof.B.Boychev Specialized Orthopedic University Hospital in Gorna Banya, Sofia
Please don’t hesitate to ask us your questions. Dial +359889250440 or use the chat bubble on the bottom right.
The abdominal muscles take up a large area of the body. They can be subdivided into straight and oblique muscles. The large straight one that spans the abdominal wall is the rectus abdominis. It inserts at the bottom the sternum and originates around the pubic crest and the pubic symphysis. The oblique muscles of the abdomen are three: the internal, external, and transverse. All of them originate from the sides and back, from different parts of the ribs, the lumbar fascia, the iliac bone, etc. Then they make their long, slanted way out towards the ribs, the rectus abdominis, and the pubic bone, sealing the abdominal wall. The condition of the abdominal wall is of fundamental importance to many systems in the human body. Contracting the abdominal muscles increases intraabdominal pressure, which is vital for the proper function of a number of systems. The intestines rely on this pressure to facilitate peristalsis and bowel movements. The inferior vena cava that carries all the blood from the lower body into the heart relies on intraabdominal pressure to do its job effectively and efficiently. The largest lymphatic structure, the cisterna chyli, relies on intraabdominal pressure to help carry the lymph from the lower limbs and the belly into the lymph ducts. The stability of the spine is dependent on three factors – ligaments, spinal musculature, and intraabdominal pressure from healthy abdominal muscles. A compromised abdominal wall with lax muscles puts a burden on the aforementioned systems. In Western literature, the abdominal muscles together with those of the back are grouped under a common term – the core. Acknowledging these muscles as the core of the body emphasizes their essential importance for its proper function.