Exercise 5 Ab 4 Count

This exercise is much like the Jackknife, the only difference being, after reaching the heels to tail position, you lower yourself slightly and stop, repeat, then return to the starting position. This exercise helps to facilitate the coordination of the abdominal muscles with the lower body.

1. Start in the hips-on-ball position

2. Roll forward so your knees are centered on the ball

3. Roll the ball with your knees toward your torso

4. Your knees are still resting atop the ball

5. As if going back to the starting position, stop after several inches

6. Then a few more inches

7. Then finally to starting position

8. You should stop once at the top, once at the end, and two times in the middle, a total of 4 times

9. Do 10 repetitions

Konno Mead Diagram
Fire Up Your Core

Fire Up Your Core

If you weaken the center of any freestanding structure it becomes unstable. Eventually, everyday wear-and-tear takes its toll, causing the structure to buckle under pressure. This is exactly what happens when the core muscles are weak – it compromises your body’s ability to support the frame properly. In recent years, there has been a lot of buzz about the importance of a strong core – and there is a valid reason for this. The core is where all of the powerful movements in the body originate – so it can essentially be thought of as your “center of power.”

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