Amazing Abs in April-Day 6

I use dumbbells for this challenge.  If you don't have access to any, no worries.  Use a can of soup or anything  that will add a little weight to your exercises.

Half Roll Back- Starting Position-Picture 1

Starting Position:
         1.  Seated with legs bent and together.  (Can have feet shoulder's width apart for more stability)
         2.  Abdominals compressed and scooped
         3.  Shoulders square and scapula sliding down to back pockets
         4.  Weights close to mid-line of the body
         5.  Neck and shoulders relaxed
         6.  Spine long
         INHALE
         EXHALE-Roll back by increasing curve of lower spine and compression and flexion of abs
         INHALE-Hold in reclined position
         EXHALE-Roll back up to starting position

Focus of exercise:  Improve mobility of spine and increase abdominal strength

Tips:
         1.  Keep pulling belly button to spine to maintain curve
         2.  Imagine scooping abdominal wall through movement
         3.  Keep abdominals compressed and as flat as possible
         4.  Keep sliding shoulder blades toward back pockets
         5.  Keep arms at shoulder level and relaxed
Stop:
         1.  Avoid straightening spine as you roll up and back
         2.  Keep from collapsing into low back
         3.  Do not reach forward with neck
         4.  Avoid rounding shoulders
         5.  Avoid overusing hip flexors and initiating movement with hip flexors
         6.  Keep shoulders down for Option from Picture 3

Half Roll Back-Rolling back to increase flexion-Picture 2

Half Roll Back-Option with arms remaining by ears-Picture 3

Half Roll Back with alternating open arms-Starting Position-Picture 1

Starting Position:
         1.  Seated with legs bent and together.  (Can have feet shoulder's width apart for more stability)
         2.  Abdominals compressed and scooped
         3.  Shoulders square and scapula sliding down to back pockets
         4.  Weights close to mid-line of the body but arms reaching straight forward from shoulders
         5.  Neck and shoulders relaxed
         6.  Spine long
         INHALE
         EXHALE-Roll back by increasing curve of lower spine and compression and flexion of abs and simultaneously open one arm out to side while other remains in front of body.
         INHALE-Hold in reclined position
         EXHALE-Roll back up to starting position

Focus of exercise:  Improve mobility of spine and increase abdominal strength while biasing one side with resistance

Tips:

         1.  Keep pulling belly button to spine to maintain curve
         2.  Imagine scooping abdominal wall throughout movement
         3.  Keep abdominals compressed and as flat as possible
         4.  Keep sliding shoulder blades toward back pockets
         5.  Keep arms at shoulder level and relaxed
         6.  Keep body as square as possible throughout movement
Stop:
         1.  Avoid straightening spine as you roll up and back
         2.  Keep from collapsing into low back
         3.  Do not reach forward with neck
         4.  Avoid rounding shoulders
         5.  Avoid overusing hip flexors and initiating movement with hip flexors
         6.  Avoid shifting or leaning to one side
         7.  Avoid opening arm to far to the side if alignment cannot be maintained

Half Roll Back with alternating open arms-Open one arm out to side-Picture 2

Half Roll Back with alternating open arms-Open other arm out to side-Picture 3

Arm and Leg Extension with Dumbbell-Starting Postion-Picture 1

Starting Position:

         1.  Lie on the floor with back in neutral with legs bent and together in tabletop position.  Knees are directly over hips

         2.  Arms extended with hands directly over shoulders

         3.  Abdominals compressed and scooped

         4.  Shoulders square and scapula sliding down to back pockets

         5.  Neck and shoulders relaxed

         6.  Spine long 

         INHALE

         EXHALE-Reach leg out while simultaneously reaching arms overhead

         INHALE-Hold in extended position

         EXHALE-Slowly bring leg and arms back to starting position

Focus of Exercise:  Abdominal stability and compression strength

Tips:

         1.  Maintain space under back.  

         2.  Keep shoulder blades sliding down to pack pockets

         3.  Keep bent knee over hip

         4.  Press leg out with control.  The lower the leg the harder the exercise

         5.  Keep arms long squeezing triceps

         6.  Keep abdominals compressed.

         7.  Keep elbows in 

         8.  Take your time

Stop:

         1.  Don't let back dump into floor or arch up toward ceiling.  You want to maintain space from starting position

         2.  Avoid hunching or rounding shoulders

         3.  Avoid pulling top knee into chest

         4.  Avoid whipping leg out and in.  It will get those hip flexors too involved

         5.  Don't rush this exercise.  

         6.  Avoid the "trampoline" effect.  Don't hit end range and immediately bounce back to starting position.

Arm and Leg Extension with Dumbbell-Raise arms and extend one leg-Picture 2

Arm and Leg Extension with Dumbbell-Repeat and extend other leg-Picture 3

Starting Position:
         1.