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REVERSE ABDOMINALS, LEVEL 4
10 reps
Springs: 1 – 2
Bar: None
Loops: Regular
FOCUS
»
Breath - exhale to pull the knees in, inhale to release
»
Abdominal strength
»
Iliopsoas strength
»
Iliopsoas and abdominal coordination
»
Imprinted spine
»
Shoulders down
»
Neck long
PRECAUTIONS
Back injuries, neck injuries, hip flexor injuries, osteoporosis
PREREQUISITES
Mat Roll-up, strong abdominals, ability to maintain imprinted
spine
STARTING POSITION
Supine facing ropes with an imprinted spine, knees bent at 90
degrees, loops around the knees, head supported with the hands,
elbows wide
Standard Exercise
Maintaining imprinted spine, hollow out abdominals and pull
knees above 90 degrees while flexing the torso and lifting the
head up, return legs to starting position maintaining an imprinted
spine
Oblique Variation
Rotate torso to the right, reach left hand across toward right knee,
pull knees in toward the chest as arm reaches across (Repeat
4 – 8 times on one side and switch)
Summary of Contents for Allegro Reformer
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