Advanced Abs

Hey all!

This is a short ab routine focusing on rectis. As the instructor you will need to watch your participants carefully. Advanced participants can use the weight, less advanced should not.

Set up: on the floor on a mat with 1 8-10 pound dumbbell.

Cue:

• Legs up perpendicular to floor, soles to the ceiling, knees soft.
• Holding dumbbell horizontally by the heads, arms also up, parallel to legs, elbows soft.
• Inhaling on a slow count of 4, lower arms and legs simultaneously to 45 degrees.
• Exhaling on a slow count of 4, raise arms and legs back to perpendicular position. (this is the contraction phase of rep)
• Repeat 8 x.

Add:

• While both arms and legs are pointed to ceiling, cue a reverse curl on 2 counts up, lifting weight/head/lower body to ceiling and lowering on 2 counts. This takes extreme control.
• Repeat 4x

• Combine: slow 4 count lowering and raising of legs/arms/ weight. Insert reverse curl on 2 counts up/2 counts down 2x. This equals 16 counts.
• Actual cueing: inhale lower 1-2-3-4/exhale raise 1-2-3-4 (quick inhale). Exhale reverse curl 1-2/inhale release 1-2 (2X)
• Repeat this combo 8x.

WATCH FOR:

• Lower backs popping up. Remind participants to keep lumbar engaged against mat.
• Participants lowering past 45 degrees.
• Participants using momentum on reverse curl
• Correct breathing

I always give a disclaimer at the start: after demonstrating this exercise, I remind all to listen to their body and if this is too advanced, to perform basic crunches instead. This is a routine that requires the instructor to walk around and give guidance and correction.

HINT: when first teaching this routine, turn the music off (or way down) it will help everyone's concentration, including yours.

Email questions.
Ciao!

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