Warm Up / Abdominal Mat Flow (#022)
Supine
•
2m 41s
Reformer 1 Class
Ab Mat Warm Up
Set Up / Supine on Carriage
Option for cushion / head rest up
Legs in tabletop
Starting with an Ab Curl
Layer 1 / Base
Hold Up & Rotate Come back to centre and then lower down.
Break down the move into parts.
Alternate sides.
Layer 2 / Progression
Curl up, hold Rotate, hold.
Extend opposite leg. Draw leg in, reverse the rotation, curl down.
Repeat alternate sides.
Keep each segment of the exercise separate, to increase time under tension.
Layer 3 / Challenge
Curl up, hold rotation. Extend opposite leg out, and draw back in for 5 reps
Finisher / Hold curl up & rotation, Hold leg out and extend right arm out past bent knee in a sawing motion and pulse. Reverse rotation, curl down.
Repeat on other side.
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Double leg to single leg table top:
Same springs as footwork to provide stability.
This exercise targets the hamstrings and spinal mobility.
Prenatal: Ok for Trimester 1
Trimester 2 & 3 stay on double leg. Can also do this move woff the reformer on a swissball as an option if more comfortabl...
