Advanced! Ab Prayers
One of my favorites that really target lower and upper abs and gets restulst fast! This is advanced exercise to work the abs! It requires a strong low back and it’s best to start with no weights, and work your way up. In the picture below, I am using a 10lb kettlebell.
Preparation:Sit on a mat with feet slightly apart. Heels on mat, toes up.
Lean back to the point where you can begin to feel your abs protruding, without risking low back compensation. With good posture, shoulders back, focus on keeping your chest or sternum in a straight line. I recommend to do this in front of the mirror.
As you twist, keep head and chest pointed straight ahead. Attempt to touch the mat with the weight and as you pull back to center. Engage your abs, and really FEEL it as they assist you to pull back that weight to mid line of the body and then to the other side. Use the weight to get into a rhythm.
The speed should be a fast to moderate tempo!
I would try at least 3 sets of 25. Keep breathing, fast, short breaths!
Suzie Cooney, CPT
808-283-2121
www.suzietrainsmaui.com
