Abs Flashcards
Roundback Right
*Change music
Place your mat a quarter of the way up the wall
Take a seat facing the center of the room
Scoot your seat forward
Mat should be shoulder height
Feet are hip width apart and parallel
Press your feet firmly into the floor
Pull your abs in, tuck your hips under
Bend your right knee into your chest
Extend your right leg up holding onto your calf, elbows wide
Point your toe
Push the heel of your left hand under the barre
Tiny bend your leg, extend 8x - 4x8’s
Bend, extend
Hold your right leg straight
With your left hand press up, pressup hold 8x - 4x8’s
Press, presshold
Press your hand up to tempo, add a tuck
Presstuck, presstuck 16x - 4x8’s
Slide your left leg out to float a few inches off of the floor
Tuck your hips under
Tiny bend both legs, extend 8x - 4x8’s
Bend, extend
Hold your legs straight
With your left hand press up, pressup hold 8x - 4x8’s
Press, presshold
Press your hand up to tempo, add a tuck
Presstuck, presstuck 16x - 4x8’s
Isometric hold
For 10, 2, 3, 4, 5, 6, 7, 8, 9 and 10
Roundback Left
Hug your knees to your chest
Press your feet firmly into the floor
Pull your abs in, tuck your hips under
Bend your left knee into your chest
Extend your left leg up holding onto your calf, elbows wide
Point your toe
Push the heel of your right hand under the barre
Tiny bend your leg, extend 8x - 4x8’s
Bend, extend
Hold your left leg straight
With your right hand press up, pressup hold 8x - 4x8’s
Press, presshold
Press your hand up to tempo, add a tuck
Presstuck, presstuck 16x - 4x8’s
Slide your right leg out to float a few inches off of the floor
Tuck your hips under
Tiny bend both legs, extend 8x - 4x8’s
Bend, extend
Hold your legs straight
With your right hand press up, pressup hold 8x - 4x8’s
Press, presshold
Press your hand up to tempo, add a tuck
Presstuck, presstuck 16x - 4x8’s
Isometric hold
For 10, 2, 3, 4, 5, 6, 7, 8, 9 and 10
Spine Stretch
Hug your knees in Sit on the edge of your mat Cross your ankles Rotate right, look over your shoulder Back to center Rotate left, look over your shoulder Back to center
Flatback 1
*Change music Bring your mat 3/4 up the wall Take a seat on the edge of your mat Facing the center of the room Scooch all the way back so there is no space between your back and the mat Grab you mat between your thighs Thighs, knees and feet together 3/4 length your legs, flex your feet Press your hands up underneath the barre Squeezein to tempo Squeeze and squeeze 12x - 3x8's *Use your abs to squeeze your thighs on the mat
One squeeze, one press up on the barre
One squeeze, one press 6x - 3x8’s
Press up under the barre to tempo
Press and press 12x - 3x8’s
Drag into tempo 12x - 3x8’s
Drag and drag
For 10, 2, 3, 4, 5, 6, 7, 8, 9 and 10
Flatback 2
Put your mat down
Scooch all the way back so there is no space between your back and the mat
Place your legs wider than your hips, feet are flexed
Hinge forward with a flat back
Press your fingertips into the floor between your legs
Drag right to tempo
Drag right, just right 12x - 3x8’s
*Focusing on your abs to drag your feet
Drag left to tempo
Drag left, just left 12x - 3x8’s
One press on the floor, lift right
One press, lift right 6x - 3x8’s
One press on the floor, lift left
One press, lift left 6x - 3x8’s
Lift both to tempo her to finish!! 12x - 3x8’s
It’s lift and lift
For 10, 2, 3, 4, 5, 6, 7, 8, 9 and 10
Flatback 3
Grab your ball
Place it high in your thighs
Legs hip width apart and parallel
Feet are flexed, reverse grip on the barre
Take your ankles and knees to the right
Squeezein to tempo
Squeeze, tiny squeeze 12x - 3x8’s
*Using your core to squeeze the ball - no release!
Back to center
Ankles and knees to the left
Squeezein, squeezein 12x - 3x8’s
Squeeze, tiny squeeze
Back to center
Ankles and knees to the right
Drag in to tempo 12x - 3x8’s
It’s drag and drag
Back to center
Ankles and knees to the left
Drag in to tempo 12x - 3x8’s
It’s drag and drag
Back to center
One squeezein, one drag 6x - 3x8’s
One squeeze, one drag
Drag in to tempo to finish 12x - 3x8’s
It’s drag and drag
For 10, 2, 3, 4, 5, 6, 7, 8, 9 and 10
Front of the body stretch
Come to your knees Right hand back, left arm up Tuck your hips up Bring your seat back towards your heels *Lengthening your abdominal wall Switch sides Left hand back, right arm up Tuck your hips up Bring your seat back towards your heels
Abs 1
*Change music
Grab your mat, ball and tube
Place the mat on parallel to the front mirrors facing the hallway
Take a seat on the mat, feet flat on the floor
Feet hip width apart and parallel
Grab underneath your thighs elbows wide
Round your back bringing your waistband towards the mat
Tuck your hips under
Take it back for 2, up for 2 4x - 4x8’s
Back for 2, up for 2
*Fatiguing your abdominal muscles
Back an inch, up an inch
Little back, little up 8x - 4x8’s
Tuck to tempo
It’s tuck and tuck 16x - 4x8’s
Arms come forward
Take it back for 2, up for 2
Back for 2, up for 2 4x - 4x8’s
Back an inch, up an inch
Little back, little up 8x - 4x8’s
Tuck to tempo
Its tuck and tuck 16x - 4x8’s
Rotate to your right Grab under your right thigh Round to your lowest point Tuck your hips under Arms forward Tuck to tempo It's tuck and tuck 16x - 4x8's
Back an inch, up an inch
Little back, little up 8x - 4x8’s
Arms up, twist to tempo
Twist and twist 16x - 4x8’s
Rotate to your left Grab under your left thigh Round to your lowest point Tuck your hips under Arms forward Tuck to tempo It's tuck and tuck 16x - 4x8's
Back an inch, up an inch
Little back, little up 8x - 4x8’s
Arms up, twist to tempo
Twist and twist 16x - 4x8’s
Back to center
Thighs, knees, feet together
Arms forward
Back an inch, up an inch
Little back, little up 10x
Lift arms up as you curl
For 10, 2, 3, 4, 5, 6, 7, 8, 9 and 10
Abs 2
Roll back Chin to chest Diamond out your legs Legs to 45 degrees Hands behind your head Alternate tapping your toes Tap right, and lift 8x - 4x8's Tap left, and lift *Keep your shoulder blades lifted to work those abs!
Hold your legs at 45 degrees
Curl side to side
Curl right, curl left 16x - 4x8’s
Hold your legs at 45 degrees
Thighs, knees, feet together, flex your feet
Both Heels tap and lift
Tap and lift 8x - 4x8’s
Hold your legs at 45 degrees
Curl side to side
Curl right, curl left 16x - 4x8’s
Straighten out your legs, arms reach forward
Curl to tempo to finish
It’s curl and curl 16x - 4x8’s
After this legs stay up!!!!
For 10, 2, 3, 4, 5, 6, 7, 8, 9 and 10
Abs 3
Keep both legs up Rest your head Arms by your sides Thighs, knees and feet together 3/4 bend your legs and point your toes Angle your knees to the right Curl to tempo It's lower body curl, lower body curl 20 sec. *Focusing on your lower abs
Back to center
Angle your knees to the left
Curl to tempo
It’s lower body curl, lower body curl 20 sec.
Straighten your legs
Lower body curl side to side
Right and left 20 sec.
For 10, 2, 3, 4, 5, 6, 7, 8, 9 and 10
