abdominal exercise

Abdominal Workout. No1

 

Abdominal workout No1

Remember –  Pilates moves with the consistent flow by connecting   movement with the breath
Do not hurry the exercise, follow your breath working on your technique and alignment, this will allow you to correct yourself.

 

Level 1  Beginners 6 reps

Repetitions   (Reps)  X6

 

  • Curl up look between legs and lower  straight up
  • Learn the double breath method and single breath method
  • Bring your head and upper back up  as far as you can then use your determination focus breath to edge up that little bit more

 

Intermediate Level1 & 2  (6 to 12 reps)

  • Same as Beginners addon rotation with arms crossed over the opposite leg
  • Curl up look between legs and lower  straight up
  • Learn the double breath method and single breath method
  • Bring your head and upper back up  as far as you can then use your determination focus breath to edge up that little bit more

 

Advanced 
SETS 2 to 3
Reps 12

Perfect each level first before you move to the next progression technique

FOCUS ON
1. Weight of head stays into hands on the first level when using two hands

2. Elbows stay wide

3. Deep breathe with movement focus is to connect breathing with movement

1. Feet knees stay in line with the hip

2. Keep upper torso height when you rotate right & left

Repetitions   (Reps)  6 to 12

 

Intermediate   (6 to 12 reps)

 

Refs

https://www.youtube.com/watch?v=smrU7fFs8TM&t=540s

http://www.physiotherapyclinic.com.au/attachments/core_stability.pdf

https://www.ptonthenet.com/articles/Muscle-Classification-System-81

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