PG Abdominals
This is a
[Other] pattern from
www.turnstep.com.
(pattern 3078)
As an instructor in my second trimester of pregnancy, I'm finding new
ways to do old moves. PLEASE--if you have other modifications that can
be passed along, please do so! I've found that this move also works
well for beginners and folks who have neck or back problems when
performing abdominal crunches.
- Lay on your side, with your hips stacked (no leaning
forward or backward). Position your knees so that your
upper body and quadriceps form a 90-degree angle, and
your hamstrings and calves form a 90-degree angle. Your
upper hand should be placed on your abdominal region
while the lower hand supports the neck.
- Slowly contract through the pelvis and abdominal regions,
pulling the head in slightly. Hold the contraction for a
few counts, instructing members to exhale. They should feel
the abdominals contracting beneath their hand.
- Slowly return to the starting position, inhaling.
- Perform very slow repetitions, adding pulses and additional
counts for variety, then roll to the other side.
You can modify this for the obliques by placing the upper hand
behind the head, and slowly pulling the elbow toward the hip,
then releasing.
Added by
Valerie
at 2:00 PM on Wednesday, August 26, 1998 EDT.
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(Email: vbfoote@hewitt.com)
From: Gurnee, Illinois (USA)