Abs Mat Flow #16
Props Mat
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10m
Prop: ball
Class notes:
1. Supine abs with ball (1) place ball under sacrum, arms to T resting on floor, legs in table top - single leg toe taps, (2) double leg toe taps, (3) legs to ceiling - scissor legs, (4) double leg lower and lift
2. Earthquake abs (1) place ball at tailbone, knees bent, feet on mat, arms reach forward - lean back halfway, return to seated, (2) lean back halfway and hold - scissor arms, (4) both arms lower and lift, (5) hands overhead, return to seated, lower arms, lean back halfway, hands overhead, repeat, (6) continue moving forward and back, circle arms in one direction, reverse direction
3. Extension abs (1) place ball at shoulder blades, knees bent, feet on mat, hands behind head - extension crunch, (2) add on - lift right knee when seated, twist to right, extension crunch, lift left knee when seated, twist to left, repeat
4. Cool down (1) keep ball at shoulder blades, let head rest, extend arms and legs
DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that AO Pilates will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.
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