Abdominal Sliding Leg Series
This Pilates-inspired exercise strengthens the abdominal muscles and quadriceps (muscles at the front of thighs). It has four levels of difficulty.
Equipment:
Exercise Mat
Exercise:
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The starting position for all the levels of difficulty is lying down on your back with your arms and legs extended straight on the floor. Your arms will be over your head.
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Level one: Simultaneously bring your arms to the sides of your hips and bend your knees over your hips while keeping your head on the floor. Return to starting position by dropping your bent knees to the floor. As soon as your toes touch the floor, slide your legs straight.
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Level two: Same as level one except curl your head and shoulders off the floor.
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Level three: Same as level two except straighten your legs toward the ceiling above your hips.
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Level four: Same as level three except straighten your legs at a 45-degree angle.
Performance tips:
- Inhale as you straighten the body on the floor; exhale as you simultaneously move arms and legs.
- Take care not to arch the lower back when you straighten the body. Keep the abdominal muscles tight so you can keep your lower back steady.
- Always raise and lower your legs by bending the knees and then straightening them.
Repetitions:
Do 5-10 repetitions of the appropriate level for you.