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.

  1. 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.
  2. 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.
  3. Slowly return to the starting position, inhaling.
  4. 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. Add to favorites (view favorites)
(Email: vbfoote@hewitt.com)
From: Gurnee, Illinois (USA)
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