Rock and Roll Abs

Hey all:

There are so many ab options with the ball, but I find that this one helps everyone in class really have fun.

Needed: floor mat, resist-a-ball (size appropriate to be trapped between knees)

Have members sit on mat, knees bent, soles of feet on floor, legs open. Trap the ball between the knees. (cue members to squeeze their legs together to keep the ball from escaping). Cue members to place their hands behind their knees, holding on to the back of their thighs.

Tell them that their abs are their brakes...that they must apply their brakes in order to come to a complete stop.

Cue them to tuck their heads (chin to chest) then roll back (4 counts) and roll up (4 counts) retract their abs (brake!) and balance on their butt witho letting their feet touch the floor.

Repeat 8x and then ask them for an additional challenge = NO HANDS!
Repeat no hands 8x. (they must keep squeezing the ball as they roll, all with their legs)

Come to a stop, balancing. cue them to lift the ball over their heads, while maintaining a balanced V-sit & ask them for 8 leg contractions without touching down (drawing the knees in and then extending out)

Finish with a balanced V-sit for as long as you think they can hold it!

IMPORTANT:

1. 1. The size of the ball must be appropriate to length of leg.
2. 2. Make sure members tuck their head before they roll so that they do not apply pressure to their neck.
3. 3. Cue members with long or heavy legs to keep their knees bent during V-sit.
4. 4. Remind members that "braking" involves the retracting of the abs and emphasize the "navel to spine", the pulling down and in, as opposed to pushing outwards.
5. 5. The "trapping" of the ball between the knees/thighs is constant, so they are getting a nice secondary workout for their adductors.

Everyone feels like a kid doing this routine, so it's fun and challenging witho being brutal!

Kyle

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