Stott Pilates IMP Exercises Ab Prep - Roll
Up
Ab Prep Breath Pattern - ANS-This exercising is a four breath sample.
Ab Prep Essence - ANS-Transversus Abdominis to compress stomach & stabilise lumbo-pelvic
place. Deep pelvic floor muscle groups to aid firing transversus. Rectus abdominus & obliques
concentrically to create thoracic flexion. & eccentrically to govern roll down. Scapula stabilisers.
Ab Prep Movements - ANS-Inhale & head nod.
Exhale, flex ahead, reaching arm off the mat consistent with your shoulders.
Inhale to live.
Exhale, go back.
Ab Prep Repetitions - ANS-Complete five to ten reps.
Ab Prep Starting Position - ANS-Lying supine, pelvis & spine neutral, knees flexed, toes on Mat.
Legs kidnapped, hip-distance apart. Arms long via your aspects, hands facing down. Scapula
stabilised.
Breast Stroke Prep Breath Pattern - ANS-This exercising is a four breath sample.
Breast Stroke Prep Essence - ANS-Transversus Abdominis to compress stomach & stabilise
lumbo-pelvic vicinity. Deep pelvic ground muscle mass to resource firing transversus. Erector
Spinae concentrically to extend top again. Obliques and hip extensors preserve pelvis neutral.
Scapular stabilisers.
Breast Stroke Prep Movements - ANS-Inhale to put together.
Exhale, expand thoracic spine, making use of light pressure to forearms, maintaining backside
rib in contact with the mat.
Inhale to stay, attain sternum far from ft.
Exhale, return.
Breast Stroke Prep Starting Position - ANS-Prone. Neutral pelvis. Arms bent, fingers with the aid
of shoulders, arms down, scapula stabilised. Legs extended along the mat, ankles planter
flexed.
Breast Stroke Repetitions - ANS-Complete 3 to five reps.
Half Roll Back Breath Pattern - ANS-This exercise is a two breath pattern.
Half Roll Back Essence Part 1 - ANS-Transversus Abdominis to compress abdomen & stabilise
lumbo-pelvic location. Deep pelvic ground muscular tissues to useful resource firing
transversus. Rectus abdominus & obliques in spinal flexion.
Half Roll Back Essence Part 2 - ANS-Hip flexors eccentrically on roll again & concentrically on
roll up. Hip extensors concentrically on roll returned. Scapular stabilisers.
Half Roll Back Movement Part 1 - ANS-Inhale to put together. Now exhale roll backtrack the sit
bones, hollowing out the abdominals. And inhale to begin function. And exhale roll A.S.I.S.
Away from femurs. And inhale to begin function. Exhale back, staying scooped in the abs.
Up
Ab Prep Breath Pattern - ANS-This exercising is a four breath sample.
Ab Prep Essence - ANS-Transversus Abdominis to compress stomach & stabilise lumbo-pelvic
place. Deep pelvic floor muscle groups to aid firing transversus. Rectus abdominus & obliques
concentrically to create thoracic flexion. & eccentrically to govern roll down. Scapula stabilisers.
Ab Prep Movements - ANS-Inhale & head nod.
Exhale, flex ahead, reaching arm off the mat consistent with your shoulders.
Inhale to live.
Exhale, go back.
Ab Prep Repetitions - ANS-Complete five to ten reps.
Ab Prep Starting Position - ANS-Lying supine, pelvis & spine neutral, knees flexed, toes on Mat.
Legs kidnapped, hip-distance apart. Arms long via your aspects, hands facing down. Scapula
stabilised.
Breast Stroke Prep Breath Pattern - ANS-This exercising is a four breath sample.
Breast Stroke Prep Essence - ANS-Transversus Abdominis to compress stomach & stabilise
lumbo-pelvic vicinity. Deep pelvic ground muscle mass to resource firing transversus. Erector
Spinae concentrically to extend top again. Obliques and hip extensors preserve pelvis neutral.
Scapular stabilisers.
Breast Stroke Prep Movements - ANS-Inhale to put together.
Exhale, expand thoracic spine, making use of light pressure to forearms, maintaining backside
rib in contact with the mat.
Inhale to stay, attain sternum far from ft.
Exhale, return.
Breast Stroke Prep Starting Position - ANS-Prone. Neutral pelvis. Arms bent, fingers with the aid
of shoulders, arms down, scapula stabilised. Legs extended along the mat, ankles planter
flexed.
Breast Stroke Repetitions - ANS-Complete 3 to five reps.
Half Roll Back Breath Pattern - ANS-This exercise is a two breath pattern.
Half Roll Back Essence Part 1 - ANS-Transversus Abdominis to compress abdomen & stabilise
lumbo-pelvic location. Deep pelvic ground muscular tissues to useful resource firing
transversus. Rectus abdominus & obliques in spinal flexion.
Half Roll Back Essence Part 2 - ANS-Hip flexors eccentrically on roll again & concentrically on
roll up. Hip extensors concentrically on roll returned. Scapular stabilisers.
Half Roll Back Movement Part 1 - ANS-Inhale to put together. Now exhale roll backtrack the sit
bones, hollowing out the abdominals. And inhale to begin function. And exhale roll A.S.I.S.
Away from femurs. And inhale to begin function. Exhale back, staying scooped in the abs.
