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Eccentric Abdominal Exercises

Eccentric abdominal exercises are movements that lengthen the abdominal muscles under tension, usually creating an adaptation that improves performance.

Eccentric Abdominal Curl
Eccentric Abdominal Curl

Eccentric Abdominal Curl

Lie on back, knees bent.

Lift into curl position, tightening stomach.

Slowly lower for 3-5 seconds.

Progress from hands by hips to hands on chest to hands behind head.

 

Eccentric Oblique Side Abdominal Curl
Eccentric Oblique Side Abdominal Curl

Eccentric Oblique Side Abdominal Curl

Lie on back, knees bent.

Tightening stomach, lift head and chest quickly to side.

Slowly lower for 3-5 seconds. Repeat on other side.

Progress from hands by hips to hands on chest to hands behind head.

 

Eccentric Prone Plank
Eccentric Prone Plank

Eccentric Prone Plank

On toes and elbows, pull abdomen in while stabilizing trunk. Slowly lower downward without arching back.

Eccentric Oblique Abdominal Side Plank
Eccentric Oblique Abdominal Side Plank

Eccentric Oblique Abdominal Side Plank

Lie on side on feet and elbow.

Lift trunk.

Slowly lower trunk for 3-5 seconds.

Progress to lifting arm.

Eccentric Abdominal Core Leg Lowering
Eccentric Abdominal Core Leg Lowering

Eccentric Abdominal Core Leg Lowering

Lie on back, legs lifted. Pull belly button in and up, stabilize spine. Slowly lower legs for 3-5 seconds. Avoid arching back.

If unable to keep spine in neutral with legs straight, bend knees while lowering legs.