Sonia's Abs & Back On The Step

This is an Abs pattern from (pattern 15289)

This is taken from my latest Connect The Dots routine (XIV). I thought I would post just this part as it would be good to use at the end of any step class.

Take your step off any risers you may have used and place it vertically on the floor. Place a mat on top of the step. Sit on the step at one end with your feet straddling the step on the floor. Squeeze the feet lightly against the step. This will work the inner thighs and help to stabilize you. Lean back slighlty keeping a straight back and tightening the abs and lower back to keep you in position. Hands behind the head and elbows out to the sides. Alternately lift the knee and bring the opposite elbow towards it - 2/2 count 16x. You lift and turn at the same time - always returning to the leaning back position in between each move.

Now lean back about 1/3 of the way and do 16 crunches, 2/2 count. The movement will be from 1/3 of the way to not quite sitting up. It is a very small range of motion.

Scoot your bottom forward on the step, place the feet on the floor at the end of the step. Lower the upper body so that the small of the back and the mid back are on the step. Shoulder blades should be completely off the step, tuck the chin towards the chest comfortably (not touching) and clasp the hands at your chest. Pulse crunch 16x, 1/1 count.

Turn to lie prone on your step. Your head is off the end as are your legs; torso is on the step. Place the hands and feet on the floor at a slight diagonal and do opposite arm/leg lifts being mindful of the neutral neck alignment. Use 4/4 count 16x.

Email any questions or comments!

Added by Sonia Lee at 1:37 PM on Thursday, July 14, 2005 EDT. Add to favorites (view favorites)
From: Texas (USA)
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