Crucifix Eccentric Abs

• 1. Start in a supine position (lying on your back) with your ankles resting on top of the ball, legs straight;
• 2. Exhale, and slowly slide the hands up the thighs, all the way to the toes;
• 3. Take a deep breath in;
• 4. Exhale, and spread the arms open, parallel to the ground. Focus on getting a straight line between the hands, elbows, shoulders and the back of the neck;
• 5. Beginners can stay in this position for a few breaths;
• 6. Exhale, and slowly lower the torso back onto the mat, keeping the arms spread - Focus on putting one vertebrae at a time into the mat (Pilates);
• 7. The down movement should take between 5 and 10 seconds;
• 8. Repeat from Step 2;
• 9. Focus on doing the exercise slowly and gracefully.

Variations:

• 1. Stop halfway down for one breath;
• 2. Lift one leg off the ball, change legs, both legs back on the ball before you start the descent;
• 3. Repeat leg lifts when you stop at the halfway point;

ENJOY!!!!

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