The One-Minute Rolldown

This is an Abs pattern from (pattern 15711)

This is an exercise from Pilates and it's much harder than you might imagine.

You begin by sitting up with your knees bent, feet flat on the floor, holding on lightly to the back of your thighs.

Spend one full minute rolling your spine down to the mat one vetebra at a time. That's all you have to do :o) should pull up the pelvic floor, contract the tranversus and remember you're ROLLING down. This is not hip hinge until you're on the floor. For quite a while your shoulders are directly over your hips (and not behind them) as you let the lumber spine roll downward.

Take a breath in and as you exhale you begin the roll. Each time you exhale, you'll roll a little further. Think about moving the belly downward toward the floor. You'll eventually have to move your feet closer to your hips and your hands further down the thighs as you near the floor.

This exercise is intense when done correctly. Please keep in mind that 60 seconds is a goal, not a requirement.

Added by Wendy at 10:42 PM on Saturday, February 25, 2006 EST. Add to favorites (view favorites)
From: Portland Oregon (USA)
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