Sahrmann Progression Exercises
Transverse Abdominal Exercises Video Series
This set of exercises follows the Sahrmann Porgression. These are a set
of abdominal exercises that help rehabilitate your lower abdomen.
These are especially useful for women who have recently given birth and
want to strengthen their core muscles.
This series of abdominal exercises were created by Dr. Shirley
Sahrmann, a physical therapist and associate professor at Washington
University in St. Louis. These are used in physical therapy and fitness
This set of five stomach exercises are designed to strengthen below the
belly button without placing stress on the abdomen or lower back.
These transverse abdominal exercises are to be done in order. You are
to master the first exercise before moving onto the second. But before
you can do the first exercise, you must master the basic breathing for
To master an exercise, you must be able to complete a set of 20 without
losing the contraction in your abdominal muscles. Once you have
achieved this, then you move onto the next exercise.
Exercise 6 - Sarhmann Progression Exercises
Rather than giving a step by step for each exercise, below the video is
a brief overview of how each one is done, including the basic breath.
After viewing this video, be sure to read the overview of each of the
exercises to help you better understand each step and ensure you are
doing them correctly.
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The Sahrmann Exercises Progression
To do the basic breath, lie down on your back on
Bend your knees and place
your feet, hip-width apart, on the floor. This is the starting position
most of these exercises.
Inhale and as you exhale, tighten your
abdominal muscles and pull your belly button toward your spine without
arching or flattening your back.
When you can hold this for 3 to 5
seconds, you are ready for the first exercise.
Sarhmann Exercise #1
the starting position, initiate the basic breath to contract the
muscles. Take one leg and bring it straight out until it is parallel to
Repeat this for 20 reps and then repeat on the
other leg. Once you are able to do each leg 20 times, without losing
your contraction, you are ready for the next exercise.
Sarhmann Exercise #2
the basic breath while in the starting position. Bring one knee up
towards your chest and the slowly extend the leg out parallel to the
floor without touching the floor. Keep it a few inches above the ground.
the leg back to the starting position and relax. Re-initiate the basic
breath and repeat on the other side. Once you have mastered 20 reps for
each leg, you can move on to the next move.
Sarhmann Exercise #3
In the starting position, bring both knees up until your legs are at a
90 degree angle and hold this position. This is the starting position
for this one.
Now drop one leg down, keeping your knees bent, until your foot touches
the floor. Bring this leg back up and then drop the other leg.
Do 20 reps on each side without losing your contraction. Then move on
to the next exercise.
Sarhmann Exercise #4
Using the same starting position as in the Sahrmann Progression
exericse #3, initiate your basic breath. Extend one leg out,
straightening the knee, and bring it parallel a couple of
inches above the ground.
Come back to the starting position and repeat on the other leg. Master
20 sets on each side before moving onto the last of the exercises.
Sarhmann Exercise #5
This is the last in the Sarhmann Progression exercises.
Lie down on your back with your legs straight up towards the ceiling.
Initiate the basic breath. Drop both legs at the same time as far as
you a comfortable. Remember, don't let you back arch or straighten on
Once you have brought your legs as far as you comfortably can, bring
them back up towards the ceiling. Repeat for 20 repetitions. Ideally
you want to bring your legs down all the way to the floor, but without
touching the floor.
Lose Belly Fat
Doing abdominal exercises is great to tighten and tone the stomach. However,
if you have a layer of fat hiding those muscles, then you want to lose
that belly fat.
Benefits of Strength Training
Strength training not only helps tighten and tone your muscles, but has
health benefits as well. Read this article to learn about all the
benefits of strength training.
WW Points Allowance for Nursing Moms
If you are a nursing mother and are following Weight Watchers, then you
get some extra daily allowance points. Check out this article to find
out how many points you get for your daily allowance.