Abdominal Work Flashcards
Hundred Prep
Fundamental
Set Up: Lying supine, legs in tabletop position, arms overhead,
palms facing up
Exhale : Lift arms, head & chest, bringing arms to side
Inhale : Lower body, return to start position
Muscle Focus
Spinal Flexors
Hip Flexors
Shoulder Extensors
Objectives
Spinal flexors strength
Shoulder extensors control
Trunk stabilization
Cues
- Move head and chest as one unit
- Maintain pelvic and lumbar stabilization
- Minimize neck tension
- Maintain tabletop position with legs
Roll Up
Fundamental
Set Up: Lying supine in neutral spine position, arms overhead,
palms facing each other, legs straight and together, feet plantarflexed
Inhale : Lift arms up & forward, followed by head & chest
Exhale : Roll up
Inhale : Pause
Exhale : Roll down, return to start position
Muscle Focus
Spinal Flexors
Spinal Extensors
Hip Flexors
Objectives
Spinal flexors strength
Hip flexors control
Spinal mobility & stability
Cues
- Pause briefly in Chest Lift position (page 17)
- Maintain C curve position when rolling up and rolling down
- Pause when shoulders are aligned above hip joints
- Keep head aligned with spine
Leg Circles
Fundamental
Set Up: Lying supine, arms down by sides, one leg straight up to ceiling, foot dorsiflexed, other leg on Mat, foot plantarflexed
Inhale : Bring leg across center line, circle down and around
Exhale : Repeat circle, same direction
Reverse direction after 5 repetitions
Muscle Focus
Spinal Flexors
Spinal Extensors
Hip Flexors
Hip Adductors
Objectives
Pelvic lumbar stabilization
Hip dissassociation
Cues
- Keep shoulders stable
- Maintain fluid movement • Keep circles within range of pelvic lumbar control
Hundred
Intermediate
Set Up: Starting in Hundred Prep position
Exhale : Lift arms, head & chest, bringing arms to side of body, // to mat, simoultaneously staighten legs forward
Inhale : Pause
Exhale : Pump arms up & down for 5 counts
Inhale : Pump arms up & down for 5 counts
Continue for 10 breath cycles
Final Exhale : Lower body, return to start position
Muscle Focus
Spinal Flexors
Hip Flexors
Shoulder Flexors
Shoulder extensors
Objectives
Spinal flexors strength
Pelvic lumbar stabilization
Cues
- Keep pumps of arms small
- Keep legs stable at safe height
- Maintain pelvic lumbar stabilization
Double Leg Stretch
Intermediate
Set Up: Lying supine, legs bent, hands on knees, shins parallel to Mat, trunk in Chest Lift position
Inhale : Reach arms over head, straighten legs forward
Exhale : Circle arms around, simoultaneously bend legs toward chest, return to start position
Muscle Focus
Spinal Flexors
Hip Flexors
Objectives
Spinal flexors strength
Trunk stabilization
Pelvic mobility
Cues
- Keep head aligned with spine
- Reach arms as far back as possible
- Avoid scapular elevation
- Maintain consistent height of trunk
Single Leg Stretch
Intermediate
Set Up: Starting in Double Leg Stretch position
Exhale : Straighten one leg, hands on bent knee
Inhale : Switch leg
Exhale : Straighten other leg, hands on bent knee
Inhale : Switch leg
Finale Inhale : Bend both legs, return to start position
Muscle Focus
Spinal Flexors
Hip Extensors
Hip Flexors
Elbow Extensor
Objectives
Spinal flexors strength
Trunk stabilization
Cues
- Maintain trunk flexion at consistent height
- Keep feet at same height
- Keep shin of bent leg parallel to Mat
- Use arms to support position
Criss Cross
Intermediate
Set Up: Starting in Double Leg Stretch position (page 30), place
hands behind head, fingers interlaced
Exhale : Straighten one leg, rotate toward bent knee
Inhale : Switch leg
Exhale : Straighten other leg, rotate toward bent knee
Inhale : Switch leg
Finale Inhale : Bend both legs, return to start position
Muscle Focus
Spinal Rotators
Spinal Flexors
Hip Extensors
Hip Flexors
Objectives
Spinal rotators strength
Spinal flexors strength
Trunk stabilization
Cues
- Maintain trunk flexion at consistent height
- Maximize engagement of abdominal obliques
- Maximize rotation while avoiding lateral flexion
- Keep elbows wide
Hamstring Pull 1
Intermediate
Set Up: Starting in Chest Lift position, legs together,
perpendicular to Mat, hands behind calves
Exhale : Lower one leg to mat, lift other leg toward chest holding calf (2 pulses)
Inhale : Switch legs ( 2 pulses)
Muscle Focus
Spinal Flexors
Hip Flexors
Hip Extensors
Objectives
Spinal flexors strength
Pelvic lumbarstabilization
Hip flexors control & stretch
Hip extensors control & stretch
Cues
- Pull gently on leg during pulses
- Maintain stability of trunk and pelvis as legs change
- Anchor bottom leg on Mat and keep stable (no pulses)
- Maintain consistent height of trunk
Hamstring Pull 2
Intermediate
Set Up: Starting in Hamstring Pull 1 position, fingers interlaced behind head
Exhale : Lower one leg to mat, lift other leg toward chest (2 pulses)
Inhale : Switch legs (2 pulses)
Muscle Focus
Spinal Flexors
Hip Flexors
Hip Extensors
Objectives
Spinal flexors strength
Pelvic lumbar stabilization
Spinal extensors control
Hip flexors control & stretch
Hip extensors control & stretch
Cues
- Support head with hands
- Maintain stability of trunk and pelvis as legs change
- Anchor bottom leg on Mat and keep stable (no pulses)
- Maintain consistent height of trunk
Hamstring Pull 3
Intermediate
Set Up: Starting in Hamstring Pull 2 position
Exhale : Lower one leg to mat, lift other leg toward chest, rotate trunk toward lifted leg (2 pulses)
Inhale : Switch (2 pulses)
Muscle Focus
Spinal Flexors
Spinal Rotators
Hip Flexors
Hip Extensors
Objectives
Spinal flexors strength
Spinal rotators strength
Pelvic lumbar stabilization
Hip flexors control & stretch
Hip extensors control & stretch
Cues
- Maximize rotation while avoiding lateral flexion
- Maintain stability of trunk and pelvis as legs change
- Anchor bottom leg on Mat and keep stable (no pulses)
- Maintain consistent height of trunk
Neck Pull
Advanced
Set Up: Lying supine, hands interlaced behind head,
legs straight and together, feet plantarflexed
Inhale : Lift head & chest
Exhale :Roll up, bring trunk over tighs
Inhale : Articulate spine to upright position, hinge back
Exhale : Roll down, return to start position
Muscle Focus
Spinal Flexors
Spinal Extensors
Hip Flexors
Hip Extensors
Objectives
Spinal flexors strength
Spinal extensors control
Hip flexors control
Hip extensors stretch
Cues
- Keep elbows wide
- Avoid pulling on neck when rolling up
- Hinge trunk back to diagonal line prior to rolling down
