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ABS TIMES THREE
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Three moves to achieve an impeccable abs result.
Combined in a short sequence, here are three iconic KinetiCode® abs killer exercises that I designed for your best bikini summer results.
1. BUTTERFLY ROLL – UP
This powerful articulation of the spine, teaches you to engage your abdominal wall, enhancing your ability to rock the pelvis without tightening up the quadriceps muscles of your legs. During the spine roll up and down remember to always maintain your legs in the butterfly position while trying to keep your knees towards the floor. In order to assist the rolling action of the spine, the arms need to be maintained in diagonal line towards the ceiling.
Breathing: inhale in a starting position on the floor, exhale when rolling up, inhale in seating position, exhale when rolling down.
Focus: Spine mobility.
2. KNEE REACH DOUBLE CLAP
The ‘athletic crunch’ is a characteristic K/C starting position for an advanced abs series. It is important to maintain an imprinted spine position, keeping the lumbar part of the spine in contact with the floor. The timing of the clap and the combination between the low and high versions of the exercise will encourage a co-contraction (synergist) of the abdominal fibers, enhancing a perfect result.
Breathing: inhale in the starting position, exhale during clapping.
Focus: strength and coordination.
3. LOW SCISSOR CRUNCH
This is a perfect example of K/C abs endurance exercise. Its capacity to ‘hold’ the round lumbar spine position during the quick legs movements, tests your capacity to keep engaging your abdominals for a long time without loosing the form and precision of the exercise. It is important to remind yourself to constantly keep the K/C athletic crunch position during the rhythmic tempo of the legs.
Breathing: inhale in starting position, exhale during the fist four legs scissor move, alternate inhalation/exhalation every four scissor leg move.
Focus: endurance.
For an optimal unique result, we advise repeating the abs sequence at least 2-3 times.
