Slow, burning, ab work

Begin sitting with knees bent and feet flat on the floor. Have students hold on behind thighs and lean back until elbows are almost straight. Abs should be contracted and it takes some work to hold the position.

• Release hands and hold them straight out
• Hold this position (arms centered over knees) for 10 counts
• Twist over the knees to the right. Hold for 10 counts
• Twist back to center. Hold for 10 counts
• Twist over the knees to the left. Hold for 10 counts
• Twist back to center. Hold for 10 counts
• Upper body stays still, straighten legs back down to the floor.
• SLOWLY lower upper body about an inch and hold 10 counts
• SLOWLY lower another inch and hold 10 counts
• In this position, pulse up and down for 3 sets of 8x. (legs are straight and on the floor)
• SLOWLY lower another inch and hold.
• SLOWLY lower to the ground (tell students not to "flop" down).

Important cues are to remind them not to hold their breath, to keep the navel to the spine, and to really twist as far as they can to engage the obliques.

Sometimes I challenge them not to lower down quicker than I do. This isometric holding really burns and feels great!

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