This 150 Second Ab Makeover is a quick but very powerful series of six core strengthening exercises with the inevitable side effect of flat abs!
Every new student at Concord Pilates receives a handout of this 150 Second Ab Makeover and I'm going to show you some of the exercises today.
It can be difficult to learn movements just by looking at pictures, so I will do it with you. In this video you will learn the full version and in the second video I'm going to give you a few modifications and variations that you can use if the full version is a bit too daunting for you just yet.
Okay, let's get started!
The first exercise is
Lay down on your back, arms at your side. Bring your chin to your chest, extend your legs outward, make sure your back is flat on the mat and inhale while counting to 5, exhale to 5.
Continue like this for a total of 10 breaths, which equals 100 counts.
Single Leg Stretch
Bring your right knee into the chest, left leg extended out. Switch twice (inhale, inhale) Switch twice (exhale, exhale). Breathe in for two counts and out for two counts, in for two, out for two.
Double Leg Stretch
Bring both knees into the chest and inhale. Reach arms and legs out and exhale. Together, inhale. Extended, exhale. Continue three more times.
Single Straight Leg Stretch
Extend your legs straight up, hold your right leg, lower your left leg and pull the right leg towards you twice (pull pull) Inhale to scissor and pull the leg towards you (pull, pull). Inhale scissor, exhale to pull. Repeat for seven more breaths.
Double Straight Leg Stretch
Both legs go up, heels together, toes apart. Support your head with your hands and lower your legs down exhale, bring them up as you inhale. Exhale down, belly is flat, spine is flat on the floor and inhale up. Continue for 5 more breaths.
Bring your knees into the chest and twist the shoulder girdle while you extned the opposite leg. Switch twice on one inhalation, and twice on one exhalation. Inhale for two counts and exhale for two counts. Repeat for three more breaths. This is about as much as I can do, last breath and come to center and relax down.
Please take a look at the second video. In 150 Second Ab Modifications I show you variations, for instance if curling up for such a long time bothers your neck, or if these exercises hurt your lower back.