Ab challenges

This is an Abs pattern from www.turnstep.com. (pattern 4232)

Not sure if any of these have ever been submitted before, but didn't see them.

Lay on the floor with legs up in the air, bent at knees to form a 90 degree angle with the legs, and legs about a foot apart. Arms behind your head. Bring your right elbow to your right knee by bending at the side (not front). Repeat to the left. Or do 8 to each side before changing sides.

Lay on the floor with legs on the floor, knees down to the floor and feet crossed at the ankles. Arms behind head. Lift up and hold, then extend right arm down to your side. Reach down the side of your body toward your foot. Do single reaches for 8 then change to 3 pulses. For a more advanced class, pulse 3 times to the side and then lift on 4 to the center. Do a few basic crunches center and then work the left.

Starting again on the floor with feet on the floor, knees bent, hands starting behind your head. Reach down toward your feet with your right arm (1), left arm (2), come up to a full sit up (3, 4) and lower down slowly (5-8) with arms extended front.

Really advanced: Hands under your butt, legs up in the air. Lower legs slowly for 4-8 counts until they are almost parallel to floor. Raise legs slowly 4-8 counts. Repeat. Hold legs at lowest position and open and close legs or flutter kick. Must remind students to press lower back into mat and if they feel any pain in their back to go back to a basic ab. Another option, alternate right leg down as you bring your right shoulder toward your left leg which remains in the air. Then bring the right leg back up as you bring your body down. Alternate to the left leg down.

Questions? Email me.


Added by Mary Lieser at 12:29 PM on Wednesday, February 24, 1999 EST. Add to favorites (view favorites)
(Email: mlieser@bigfoot.com)
From: Rochester, Minnesota (USA)
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