Tuesday, October 13, 2009

Pilates Ab Prep

Starting position: Pelvis and spine neutral, knees flexed, feet hip-distance apart on mat. Arms by side, palms down.
Inhale: lengthen back of neck to create slight cranio-vertebal flexion.
Exhale: Maintain position as you contract abdominals to slide rib cage toward pelvis and flex thoracic spine, reach arms off mat level with shoulders. Inhale: hold position by maintaining abdominal contraction while breathing into rib cage.
Exhale: roll upper body down to mat, allowing cervical spine to return to neutral once head is on mat, simultaneously lower arms. Complete 5-10 reps.

(taken from http://www.healthandlifestyle.ca/Fitness/crunches.aspx)

No comments:

Post a Comment