Portia's Abs

This is an Abs pattern from www.turnstep.com. (pattern 9649)

Supine position, feet flat on floor, hands behind the head.

First: Warming up.
Regular crunches, 3 sets of 8.
Pulse for 16 counts.

Same position: Upper and lower abs
Lift up for 3 single, or small lifts. So, it's lift, lift, lift, and release. (note: on the third lift do not let your participants come all the way up into a sit-up. This is bad for the lower back). Do 8 of these.

Next: Obliques
Drop one leg straight down to the floor, but leave the other bent with foot flat on floor. Hands are behind the head. Cross up toward the straight leg and at the same time bring that leg in (opposite elbow to opposite knee). Do 3 sets of 8. Pulse for 8. REPEAT other side.

Next: Upper and lower abs
Cross one leg over the other and let it rest on top of the knee of other leg. Hands behind the head. Lift upper body, lower body, together and release. Do 8 of these, and repeat other side.

Next: Lower abs
Hands at side, lift both legs straight up in air. Lift the hips a few inches off the ground and release, a.k.a. reverse crunch (don't let your participants throw their legs around, it's a small controlled movement). Do 3 sets of 8.

Same position: Upper and lower abs
Legs are still up, but bring the hands behind head. Lift both the hips and the upper body together for a full body crunch (tell the class to control this movement, and remind them to breath). 3 sets of 8.

Lower back workout. (if you work one side of the body, you must work the other to promote muscle and posture balance).

Superman: Upper, middle, and lower back
Laying on the stomach, lift opposite arm while lifting opposite leg. Head should be looking down at the mat or floor in front of you. Do 3 sets of 8.

Last: Lower back
Laying on stomach, hands come behind the head. Lift up for singles. (the toes should never come off the ground). 3 sets of 8.

That's it! Email me if any questions :)



Added by Portia Lange at 2:24 PM on Wednesday, July 11, 2001 EDT. Add to favorites (view favorites)
(Email: wm1@smtp.co.alachua.fl.us)
From: Gainesville, Florida (USA)
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