Sweet and LOW abs.

This is an Abs pattern from www.turnstep.com. (pattern 13070)

OK. ABS Pattern #2 for me. This routine focuses on working the rectus abdominus from the bottom up.

Pattern 1

Start with legs raised and straight. Body should be making a 90 degree angle.

Lower the right leg for 2 counts until it's around 2 inches from the floor. (DO NOT LET FOOT TOUCH THE FLOOR) Raise the right leg 2 counts. Repeat with the left leg. Repeat this, alternating legs, 4 times per leg.

Lower both legs 2 counts, and raise them 2 counts. Again go to 2 inches above the floor, and no touching the floor. Repeat 4 times. Go to Pattern 2.

Pattern 2

Begin a set of straight-legged reverse crunches (emphasize pressing the heels toward the ceiling). Be sure your members aren't swinging their feet over their heads. It's a slight movement that raises the tailbone from the floor 1 - 2 inches. Go for 20 reps.

Repeat Pattern 1 using 4 counts instead of 2. Continue to use 4 complete sets for both the leg alternating segment and the legs-together segment. This is more challenging because it requires you to use more control. If you want to really challenge your class, try having them lower one leg and hold it down, then lower the other leg. Now raise the first leg, then raise the other leg. My class really whines over this one. But, I advise members with low-back issues NOT to participate in that version of the routine.

Repeat Pattern 2 to complete the workout.

Depending on the speed of the music (I like really slow music for abs because it gives more opportunity to focus on form), this routine takes 3 - 5 minutes to complete. I use this is an all abs class with other focused segments. Occasionally I will close a cardio class with this, but I add some oblique work to the mix.

Email me with any questions! Please enjoy.



Added by Jen Jessen at 12:25 PM on Monday, April 14, 2003 EDT. Add to favorites (view favorites)
(Email: jrjessen@nscorp.com)
From: Lynchburg, Virginia (USA)
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