Physioball Abdominal for Upper & Lower Abds

This is an Abs pattern from www.turnstep.com. (pattern 3868)

First, sit on the physioball that fits your body size. Select a dumbbell of 5, 8, or 10 to begin. Hold the dumbbell in your lap. Walk your feet in front of you on the floor so that your back rolls onto the ball. Go to the position where your head and neck are resting on the ball. Depending on the ball size, your body weight should be distrubted evenly on the ball on your upper back & shoulders with your feet on the ground. Tuck your glutes tight so that if you were looking in a mirror at yourself sideways, your chest and abdominals would look like a table top. Or like you are doing a supported back bend with a ball holding your body up.

With the dumbbell in both hands, fully extend arms above face to ceiling. Always keeping the arms straight, exhale out slowly while taking the straight arms above the head and beside the ears. Stretching back as far as possible, inhale deeply, flexing your abs, and raise your straight arms back to the ceiling or above your face. Repeat to fatigue! YOur body should never move, just your arms.

I've found the slower and more controlled I move the more I get out of it. So slow that it takes more than 8 to 12 counts to get the dumbbell in one direction.

Keeping the glutes tight and knees together can greatly intensify the exercise.

It's just such a nice change from regular crunchs!


Added by Kary Ott at 5:00 PM on Friday, January 8, 1999 EST. Add to favorites (view favorites)
(Email: kary01@hotmail.com)
From: Enid, Oklahoma (USA)
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