LYING DOWN ON THE JOB

This is an Abs pattern from www.turnstep.com. (pattern 9969)

These exercises are designed to mainly work the Oblique muscles.

Level 1

Lie down on right side with right arm extended out on the floor, palm facing up. Rest right ear on the right biceps muscle.

Stack hips, knees and ankles and flex feet. Put left hand on floor in front of chest and lean slightly forward to take the pressure off the lower back.

Contract the Transverse Abdominus by pulling the belly button in towards spine and down towards rectum. Take a deep breath in and as you exhale, slowly lift the left leg so that it is level with the left hip ... no higher. The left leg is now "dead weight". It does not move.

Take another deep breath in and as you exhale, slowly lift right leg up until it touches the left leg and squeeze the inner thighs together.

Hold for eight counts, and lower the bottom leg. Top leg stays where it is.

Repeat the sequence at least three more times.

Level 2

Same as Level 1. When thighs are squeezed together, push the top leg up with the bottom leg. The action comes from the bottom leg, not the top leg. You will then feel the Gluteus Medius and the Gluteus Minimus contract as well.

Level 3

Same as Level 1 only pretend there is a tennis ball between the inner thighs so they don't touch.

I'd be interested in feedback, especially if the explanations are difficult.

Ann



Added by Ann Barry at 4:02 PM on Friday, August 24, 2001 EDT. Add to favorites (view favorites)
(Email: ann.barry@ag.gov.bc.ca)
From: Victoria, British Columbia (Canada)
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