Absolute Abs

I teach a 15-minute abdominal strength class that attracts many prople from Pilates and advanced Yoga classes, so I use a lot of core strength moves. If any of you have more ideas for me, I'd love to hear them! Thanks!!

• 1. V-Holds - you can use a variety of moves to modify and to enhance this exercise. While in a V-Hold position, raise the left leg straight out in front of you while leaning your body back slightly. Extend your arms straight out in front of you. Exhale slowly. Turn your torso to face the right and hold for 15 - 30 seconds. Then come back to the center and raise your right leg and again extend your arms out in front of you. Stabilize there while leaning back slightly. Exhale. Turn your torso toward the left and hold that position for 15 - 30 seconds. As you progress with these you can shorten or lengthen the time of the holding positions. Rotate the moves from right to left and do them in sets of 8 or more. My gang LOVES these!
• 2. Side lifts - Lie on your right side with your body aligned straight out (head - hips - legs). Relax on your elbow, or all the way down, depending on the level of the participant. Lift your legs up about 6 - 12 inches off the ground and hold, while pointing your toes. Raise the top leg 3 - 6 inches. Raise the bottom leg to meet the top leg. Lower the bottom leg back 3-6 inches. Lower the top leg to meet that bottom leg. do about 8 sets. Repeat 3X. Then switch to the left side. Great for the obliques!
• 3. Hip planks - Start in a plank position. Slowly lower the left hip to the floor and raise back up to the center. Then lower the right hip to the floor and raise back up to the center. Utilize range of motion and count for the members so that they take 4 seconds to lower down and to raise up. Excellent for the obliques and core strength!! Be careful of members holding their breath.
• 4. Jack Knives - Lie with your legs straight out in front of you, and arms overhead. Lift the torso towards the ceiling and lift one leg as well. Reach for your ankle. Repeat 16X on each leg, then 8X, then 4X then 2X then alternate for 32. This will be one that is felt the next day....ALL DAY! Reaches the lower abdominal region and the obliques.

Good luck everyone! Email me with any questions!

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