Transcript of This Video
First thing I'm going to demonstrate to you is called a recline abs. Think about a reclining chair, if lying supine on your back makes your nauseous or dizzy or light headed, what you want to do is take a couple of pillows, stack them to whatever is comfortable for you, but so that you are not lying flat on the mat. Your shoulder blades are going to come on the pillows; head is going to be elevated. Feet are flat on the floor, hands come behind your head, elbows are back and you're not going to think about lifting too high or too fast, no pulses, very slow, very controlled. Tightening the transverse abdominals so think about pulling that navel toward your spine. You want to visualize that. Abs are going to remain tight and you're going to exhale as you lift slowly and inhale lower.
Exhale lift, inhale lower. Very small range of motion, but at least you can still work the abdominals. Good, exhale lift and inhale lower. Good and lower. Good job, make sure that you exhale when you come up and inhale when you lower. Try not to arch your back, you know that your abdominals are tightened if your back is not arching as you're lifting off of the mat. Even if you have a slight arch in your back, in the recline position you still should not feel an arch in your back.
Good, exhale and inhale. Good lift and lower. Take your time, very slow. Exhale, tighten the abdominals, and keep them as flat as possible underneath that belly. Keep it going, good. Perfect. You can place our hand right underneath your stomach, try to feel the contraction in the lower part of the abdominals and lower.