3. One Hundred - 100 counts
Starting Position:
- level 1 – same start position as Ab prep
- level 2 – knees in table top position (knees bent overhead at 90 degrees) – need to have abdominals in Imprint for this position
- level 3- altenate legs in tabletop and out straight at 45 degrees – need to have abdominals in Imprint for this position
- level 4 – legs straight out at a 45 degree angle – Imprint is extremely important to keep in this position – if lower back comes off the ground, move legs back to tabletop position.
- Add ons – the Fitness Circle can be placed in between inner thighs (level 1,2) or between ankles (level 3,4)
- INHALE – to prepare
- EXHALE – tuck the chin, slide the shoulder blades down the back as your curl upper body off the mat; arms about 3-4inches off the grounding reaching forward
- INHALE – sniff 5 times in as you pump your arms beside you (from the shoulders and reach towards your toes) 5 times
- EXHALE – puff out 5 times as you continue to pump your arms 5 times
- Continue until you do 100 arm pumps
- This exercise challenges your abdominal endurance – keeping your rib cage drawn in and down, belly button drawn towards your spine, pelvic floor drawn up, and maintain imprint position throughout.
- If the neck gets sore during this exercise, one hand can be placed behind the head to support it while the other one pumps – then alternate arms.