Abs sequence

Experience some of APPI's higher level repertoire by following Sarah, our UHM director as she performs some of the advanced abdominal series in this short video.  Although APPI Pilates is designed to be taught by health professionals in a clinical environment,  it doesn't mean that you can't use the programme to progress people after the injury management phase is complete.  In fact, we should always be aiming to take our clients beyond rehabilitation into high levels of function and fitness.

Exercises in the video are preformed in the following order:

• One leg stretch level 5

start position: Float legs to tabletop one at a time. Add in an abdominal prep.

Lengthen your left leg on a diagonal line (aiming for approximately a 45 degree angle at the hip to reduce the amount of leverage applied to the spine)  as the right knee stays in tabletop. Reach your right hand to the outside of your right knee and left hand on the front of your right knee. Alternate leg extensions between left and right, exhaling for two movements, and inhaling for two.  If your neck becomes uncomfortable, simply place your hands behind your head and continue the leg movements.

• Criss cross

Start position: Interlace fingers behind the back of your head (you should be able to just see your elbows in your peripheral vision) legs in double tabletop (float them up one at a time)

Lengthen your left leg on the diagonal as you did for one leg stretch above,  right knee remains in tabletop.   Exhale as you rotate your upper body towards your right knee.  Inhale to return to the midline.  Exhale now as you rotate to the left, simultaneously lengthening your right leg as your left knee draws into tabletop position.  Alternate side to side, repeat 8-10 each side. If you get tired, you can allow your upper body to rest on the floor momentarily between sides, or you can drop down to criss cross level one and just perform the upper body rotation keeping the legs in double table top.

• Hundreds level 5

Assume an abdominal preparation position with your legs in double table top.  From here, exhale as you extend you legs on a diagonal line, arms reaching long by your sides.   Maintain this position, ensuring you  are in a neutral lumbo-pelvic position with good balance between your abdominals to ensure you are not "doming" .   Pulse arms up and down in small arc movement breathing in for 5 arm pulses and breathing out for 5 arm pulses.   Challenge yourself with this movement to reach 100 arm pulses.  If you feel that you start to loose good control, reduce the leverage by folding the knees into double table top position or do less pulses.

• Criss cross variation 

From your Pilates rest position, float legs up to double table top one at a time.  Then on the exhale, extend your right leg on the diagonal, left leg remains in tabletop.  Maintain this position then flex and rotate your thoracic spine  towards your left knee on the exhalation. Inhale to return to the mat.  Maintain the legs in the above position, continue to rotate towards the left for 8-10 times, then switch the leg position and continue with rotations towards the right.  If you start to fatigue, or experience tightness in the hip flexors of the extended leg, continue in double table top position.

Have fun!