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
Midsection Meltdown

Midsection Meltdown

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