Seated-ab sequences

Seated-ab sequences

Directions:

  • Seated abs: Sit on a mat with your knees bent and feet on the floor. Position your tailbone so you are comfortable and lean back so your core is challenged. Keep your fingers laced in front of you and do 10 little pulses back and forth for 5 sets.
  • Seated abs with inhales/exhales: In the same seated position with your knees bent and feet on the ground, lean back and inhale your arms up, then exhale your arms and push up to a normal seated position. Do 10 repetitions for 5 sets.
  • Seated abs with leg pulses: In the same seated position with your knees bent and feet on the ground, lean back and extend one leg straight out in front of you. Keep your arms open by your sides and hold for 20 seconds and do 3 sets. To advance, pulse your leg up and down while it is held out. Switch and repeat on the other side.
  • Seated abs with elbow dips: In the same seated position with your knees bent and your feet on the ground, lean back and twist to the right so your right elbow meets the ground then switch by twisting to the left and having your left elbow meet the ground. Do 30 repetitions for 2 sets.

-Eliza, University of Massachusetts-Amherst