The Ab Challenge

For those of you who like the harder sessions try my workouts below to get your Abs in shape.

Make sure you warm up, support the neck if you need to, and remember to LISTEN to your body; if it hurts your back something is definitely wrong so either stop, or correct your connections, alignment or reduce the range.

Let me know how you get on and have fun!

Exercise 1- ab prep.

Start position – lie on your back in neutral, knees bent, feet down, support the head with hands

How to do it – nod the chin and curl the upper spine closing the “POPPER”, come to the highest level you can in neutral then lower one inch, re-curl up x8 pulses, repeat 7,6,5,4,3,2,1.

Do this with or without a break, and slower is harder!

For exercises 2,3,4,5 below

Start position –  lying on your back, legs tabletop, neutral or imprint (depending on your level, if you aren’t sure stay neutral) head up if possible (if you attend my classes, the way I’ve taught you)

Control the abdominal connection, flow the breath, concentrate and be in the present with your moves.

Easier level – complete each one individually, 8 of each

Harder level – work 8 of each , then continue straight away with or without a break with exercise 6,4,2

Advanced level – follow this exercise sequence 8,6,4,2,2,4,6,8

Exercise 2-  single leg stretch

Start position – as explained above

How to do it – hold either side of one knee and extend the other leg

Exercise 3- obliques

Start position – as explained above

How to do it – the same action as single leg stretch but rotate the upper body towards one knee at a time

Exercise 4- double leg stretch variation

Start position – as explained above

How to do it – support the head and extend both legs away from the body and return to tabletop

Exercise 5- scissors

Start position – as explained above

How to do it – legs either bent or straight, lower one leg towards the floor and draw the other one towards the                 upper body and then switch

Exercise 6 – plank  for 1 minute

Start position – as explained above

How to do it – either on all fours with neutral spine and lengthen one leg away (foot on floor or foot in air)

OR both legs extended out in press up position, either on forearms (please note this position may cause neck issues so keep check of your alignment or do not do)

OR on hands with straight arms (although this is harder for those with wrist issues)

TIP – Having the upper body higher,(e,g, hands or forearms resting on the stairs or a chair distributes the weight towards the feet) therefore making it easier.

ENJOY  XX

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s