ABDOMINAL SERIES

Question 1

Single Leg stretch number 1

Goals and Cues?

Answer 1

Goal: Build endurance in abs and promote alignment

Cue: Lie on back. head up and one knee into your chest. Place outside hand on your ankle and the other on your knee. keep elbows wide. extend opposite as low as you can while keeping your lower back pressed on the mat.

inhale: pull your leg firmly into the body, heel into booty, as you reach the other leg long.
exhale: change legs
image. press and pull your legs as if moving in taffy.

Question 2

Double Leg stretch is Number 2

Goal and Cues

Answer 2

Goal: Ab endurance.

cue: Lie on back. chin to chest. knees slightly apart. take ankles in your hands. press heels into booty. keep tips of the shoulder blades on the mat. elbows wide.
inhale: Reach arms up by your ears and legs out long from center. pause and lengthen.
exhale: sweep your arms around to the side reaching low into the ankles.
image. in with the good air and out with the bad.

Question 3

Single Straight Leg Stretch number 3

Goal and Cues

Answer 3

Goal: Ab endurance. Lengthen legs and stretch the hammys. improve alignment.

Lie on back. legs up toward ceiling. Bring your chin to your chest, tips of shoulder blades touching the mat. take one ankle with both hands, and stretch the other leg.

inhale: pull the leg toward you, pulsing twice. switch legs. reach for ankle.
exhale: pull toward your nose; pulse, pulse
image: legs pass each other like sharp scissors.

Question 4

Double straight leg lower lift number 4

goals and cues

Answer 4

Goal: ab endurance. lengthen legs out of hips.

Cue: Lie on back. chin to chest. eyes to navel. Hands behind head. one hand on top of the other. elbows wide. tip of shoulder blades on mat. Legs reach up in Pilates stance. Back pressed firmly. Squeeze inner thighs.

inhale. from powerhouse, lower your legs with control, reaching away from the body to the wall. keep lower back pressed.
exhale: spring legs back up, spine into the mat. sacrum flat. keep center line.
image. brush wall with your toes.

Question 5

Criss Cross number 5

Goal and Cues

Answer 5

Goal: obliques

Cue: lie on back. hands behind the head. one hand on top of the other. elbows wide. bend one knee into chest and reach the other leg long. armpit reaches for opposite knee. other elbow reaches back.

inhale: change legs. bend knee, twist and look back. lift higher and switch.
exhale: stay up high and change. Twist and reach. keep both shoulders off the mat.
image. wring out from the waist