This sequence will engage your lower abs, upper abs and obliques for a deep core connection.
A strong and stable core impacts our overall performance and muscular function, improving our posture, balance and strength throughout our entire body. This workout requires a small Pilates ball, or you can swap this for a small pillow.
This workout is a preview from the Mini Abs Challenge launching next month on Fluidform Pilatesat Home.
The Warm Up
We begin the ab workout with a rollback sequence to engage the lower abs and articulate the spine.
Position 2
Lying on our back with one leg long and the other reaching towards the ceiling. Holding onto your top leg, pull your chest up towards your lifted leg and hold that position. Keeping your core tight and engaged, use your grip to alternate legs while maintaining the position of your core.
Position 3
Leaning back and over the ball / pillow positioned in between your shoulder blades. Legs are long, feet are flexed, hands interlaced behind your head and thumbs running down the back of your neck.
1. Chest lifts with alternative leg raises.
2. Alternating elbow to knee chest lifts with knees bent and opposite heel raises.
Position 4
Leaning back over the ball / pillow positioned in between your shoulder blades. Knees are bent, hands interlaced behind your head and thumbs running down the back of your neck. Imagine your heels are pulling back towards you.
Feel that instant connection and tremor in your lower abs as you pulse your chest up and down.
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This blog is based purely on the author's personal experience. It is not intended to be a substitute for medical advice or treatment. The author is neither a medical nor health professional and cannot guarantee that the information in this blog post is accurate, reliable or complete. If you use this information, you do so at your own risk and should consult a qualified medical or health practitioner before relying on any information contained in this blog.
