1. Exhale as you crunch to a V position. Upper body lifts as far off the ground as possible, chest and vision up
2. Pass the ball, Inhale to starting position
abs
Corkscrew
Instructions:
1. As you exhale, pivot on the feet bringing the weight to your chest. Push weight over opposite shoulder of the front foot.
2. Inhale as you rotate to a lunge position
Bench Kickouts-abs
Instructions:
1. Hands holding onto bench
2. As you exhale, kick legs out straight, chest up, core engaged.
3. Easier variation is sitting on the floor, hands to the side
1 Leg Fitball Bridge
Instructions:
1. Position foot so that the leg remains at 90 degree angle
2. Exhale pushing hips to ceiling keeping the core engaged
3. Arms crossed the chest for harder variation
Stationary Half ball abs
Instructions:
1. Half ball turned upside down, chest should be directly over the middle, arms straight in a plank position
2. Pull one leg in, holding the knee as close to the chest as possible.
3. As you fatigue, allow the ball the wobble back and forth, keeping the emphasis on engagement of lower core
4. Return to start postion, pull in oppostite knee to chest
Side Plank with Rotation
Instructions:
1. Proper alignment. Elbow is directly under shoulder, ankles-hips-shoulders should be in a straight line
2. Feet may be stacked on top of each other, or easier variation is to bridge on bent knees
3. As you exhale, bring the top hand down reaching thru the side body allowing the top hip to rotate towards the floor
4. Inhale, come back to proper alignment as described in step 1
5. Omit the movement if shoulder pain arisis
Half ball crunch
Instuctions:
1. Position half ball to support the lower back and glutes slightly off the ground.
2. Keeping the lower core engaged and the bent knee relaxed. The pivot point is the core, not pushing on the bent leg
3. Using a fitball or hands extended overhead, exhale as you crunch moving the straight leg closer to the chest.
4. Utilize the full range of motion and emphasis on pivoting on the core
Fitball Side Bends
Instructions:
1. Place the ball directly on the side of the hip, feet against the wall
2. Emphasis on keeping the hips and shoulders facing forward with good spinal alignment, gaze is forward, lower core engaged
3. Arms may be crossed overhead, straight or extended overhead, or fingers interlaced behind head
4. Inhale as you bring the side body over the ball, exhale as you contract the opposite external oblique
Modified get up
Instructions:
1. Strengthen the lower core, belly button to spine, exhale as you crunch up, push chest forward at the end of movement
2. Keep the straight leg elevated about 2-3 inches
3. Leading with the belly button to the floor, roll out the spine to starting postion one vertebrae at a time.
Seated ab Rotation
Instructions:
1. Seated on the sits bones, chest up, and lean back until you feel the core engage. The spine should remain straight
2. As you rotate to one side keep the vision on the weight and fully rotate the torso
3. As you end the rotation, focus/contract the opposite side of the internal oblique & rotate to opposite side. Continue working with the acivation of the opposite side of the ab throughout practice
4. Chest remains elevated througout the exercise
Stagnation Therapy 