1. Ab Prep – 8 reps
Starting Position – laying on your back, hands by your sides, knees bent and hip width appart, neutral pelvis (ie. space behind lower back)
- INHALE – to prepare
- EXHALE – tuck the chin (apple space between chin and chest), slide the shoulder baldes down your back, and curl up towards knees. Reach your fingers to your ankles, about 2 inches above the ground.
- INHALE - and hold at the top; draw the belly button towards the spine; keep reaching towards the toes.
- EXHALE - slowing return to the floor by maintaining ab connection, one vertebrae at a time.
- Repeat – to finish all 8 reps
Part 2 - Add ons
- hold the ab prep at the top and do 8 mini reaches (crunches) – reach the fingertips to your ankles.
- hold the ab prep at the top and do 8 mini reaches to each side – alternate – try to touch right hand to right ankle then left hand to left ankle.
Part 3 – Equipment
- Place a Fitness Circle between the inner thighs; feet still remain hip width apart just open knees to accomodate the circle. Squeeze the Fitness Circle on the way up to work inner thighs.
- Lay on a Stretch Band – craddle head in band. Grasp the top of band with both hands and pull to come up. This one is very good to help keep the head in proper alignment.