Amazing Abs in April-Day 5

This abdominal day will focus a lot on compression and stabilization.  I incorporate a small ball to do the exercises.  The ball is very soft and light weight.

Small Ball Leg Extensions- Starting Position-Picture 1

 Starting Position:
         1.  Feet and knees pressing together.  Ball is NOT between knees
         2.  Hands behind head
         3.  Elbows closed in and on opposite side of the ball.  Ball is NOT between elbows
         4.  Hold ball between elbows and knees by curling up into a crunch position
         5.  Compress abs
         6.  Isometric compression between knees and elbows
         INHALE-Reach one leg while maintain a 3-point connection between elbows and one knee
         EXHALE-Slowly draw leg back in
         INHALE-Reach other leg out
         REPEAT exercise for 30 seconds

Focus of Exercise:  Stabilize and strengthen abdominals with compression while adding proximal movement

Tips:
         1.  Think of curling up to knees and not pulling knees into chest
         2.  Maintain pelvic placement in neutral.  Don't tuck your pelvis under
         3.  Compress abs.  Slide ribs down to hip bones
         4.  The harder you press your elbows into your knees the better
         5.  Squeeze your adductors to help engage deep abdominals
         6.  Maintain flat abdominals through inhale and exhale
         7.  Keep foot on top leg in line with knee.  Don't let it just hang there
Stop:
         1.  Avoid body rocking side to side
         2.  Avoid rapid movement of legs which will emphasize hip flexor engaging
         3.  Avoid trampoline effect which is reaching you leg out to full length and then snapping it right back in.  Hold that leg out there for a second
         4.  Avoid pulling on your head and neck

Small Ball Leg Extension-Hold ball with abdominal compression and extend one leg-Picture 2

Small Ball Leg Extension-Extend other leg-Picture 3

Small Ball Obliques-Starting Position-Picture 1

Starting Position:
         1.  Feet and knees pressing together.  Ball is NOT between knees
         2.  Hands behind head
         3.  Elbows closed in and on opposite side of the ball.  Ball is NOT between elbows
         4.  Hold ball between elbows and knees by curling up into a crunch position
         5.  Compress abs
         6.  Isometric compression between knees and elbows
         INHALE-Hold starting position
         EXHALE-Rotate upper body to one side while keeping contact and compression with opposite elbow and knee, while also simultaneously extending one leg
         INHALE-Return back to starting position
         EXHALE-Twist to other side
         REPEAT exercise 30 seconds

Focus of Exercise:  Stabilize pelvis and strengthen abdominals with compression  and rotation while adding proximal movement


Tips:
         1.  Think of curling up to knees and not pulling knees into chest
         2.  Maintain pelvic placement in neutral.  Don't tuck your pelvis under
         3.  Compress abs.  Slide ribs down to hip bones
         4.  The harder you press your elbows into your knees the better
         5.  Squeeze your adductors to help engage deep abdominals
         6.  Maintain flat abdominals through inhale and exhale
         7.  Keep foot on top leg in line with knee.  Don't let it just hang there
         8.  Remember that you are both flexing and rotating your spine
Stop:
         1.  Avoid body rocking side to side
         2.  Avoid rapid movement of legs which will emphasize hip flexor engaging
         3.  Avoid trampoline effect which is reaching you leg out to full length and then snapping it right back in.  Hold that leg out there for a second
         4.  Avoid pulling on your head and neck
         5.  Don't let your elbow drive the movement.  It comes from your core
         6.  Don't roll your upper body side to side on the floor.  Curl up

Small Ball Obliques-Opposite elbow and knee hold ball, extend one leg and twist upper body to opposite side-Pic 2

Small Ball Obliques-Twist to other side-Picture 3

Small Ball Compressions-Picture 1

Starting Position:

         1.  Feet and knees pressing together.  Ball is NOT between knees
         2.  Hands behind head
         3.  Elbows closed in and on opposite side of the ball.  Ball is NOT between elbows
         4.  Hold ball between elbows and knees by curling up into a crunch position
         5.  Compress abs
         6.  Isometric compression between knees and elbows
         INHALE-Hold
         EXHALE-Use staccato breathing and rapidly press elbows into knees creating the movement from your ribs sliding down to your hips and not from pulling on your head.  Movement is minimal
         REPEAT exercise 30 seconds

Focus of Exercise:  Stabilize pelvis and strengthen abdominals with compression and leg adduction

Tips:

         1.  Think of curling up to knees and not pulling knees into chest
         2.  Maintain pelvic placement in neutral.  Don't tuck your pelvis under
         3.  Compress abs.  Slide ribs down to hip bones
         4.  The harder you press your elbows into your knees the better
         5.  Squeeze your adductors to help engage deep abdominals
         6.  Maintain flat abdominals through inhale and exhale
         7.  The smaller the ball the more you have to curl up
         8.  You can up something under your upper back to help you maintain your curl and avoid neck strain. Don't let the extra support do all the flexing of your spine for you

Stop:
         1.  Don't pull on your head and neck
         2.  Don't pull in with knees.  That is your hip flexors
         3.  Don't let you feet drop and just hang there