Name: Playbook - REBALANCE - Express Abs
Uploaded: 2023-03-16T04:39:02.920Z
Duration: 10 min
Description: Express Abs

A quick 10 minute Power Pilates ab routine. We are focusing on building on the strength you already have. With hard work comes great reward. Push yourself with each set and sculpt your solid core! 🔥

- Start propped up on forearms with legs extended

- Bring your knees in towards your chest

- Extend your legs back out with out touching the floor

- Make sure to not hyperextend spine

- Stay connected to your core to maintain neutral alignment 

Breath:
Exhale extend, inhale bend

Knee tucks

- Start supine lying on back 

- Place your feet together

- Turn out legs and feet 

- Bring hands behind head to support skull 

- Crunch up working arms to legs 

- Lower slowly with control 

* Make sure to lift shoulders and glutes off mat with each rep. If glutes don’t lift you won’t feel lower abs 

Breath:
Exhale crunch, inhale lower

Full butterfly crunch

- Lying on your back with your knees stacked over your hips, legs bent or straight 

- Keeping your chin tucked, and navel to spine 

- Gently lift your head and shoulders off the floor
 
- Slowly contracting your abdominals

- Pause briefly, lower back down

- Keep lower back in contact with the floor at all times 


Breath:
Exhale crunch, inhale lower

Crunches w/ feet up

- Lie supine on back  

- Arms by side, legs bent over hips 
  
- Engage core to lift hips off mat 

- Keep belly scooped as you resist hips back down 

*The slower you go the more you grow so don’t rush through the reps. This one requires you to use your awareness of your body to contract your lower abs 

Breath:
Exhale lift, inhale lower

Reverse crunch

- Start supine lying on back with knees to chest 

- Keep lower back on mat as you extend arms and legs straight 

- Return to start position and repeat

- Keep abs and glutes engaged 

Breath:
Exhale extend, inhale bend

Double Leg Stretch

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This was an awesome low impact workout!! It had me sweating! Thanks!

Express Abs

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