Leg Slides - This is the easiest.
1. Lie on the back with both knees bend, hip-width apart. Semi supine posture is recommended, but I can't be bothered about stacking books under my head to the comfortable level. So I just lie on my back horizontal.
2. Keep the back flat by pulling in stomach muscles. I like to put my hands on the lower abdomen to check.
3. I slide the right leg first because in my culture it is a sign of good fortune. ( Winks, perhaps a good stool day ) Inhale as the leg slides outwards, keeping the heel flat.
4. When reaching the limit with the heels still flat on the floor, knees slightly bent - exhale. It's time to slide back to neutral position. As I do this step deliberately slow, I can feel contraction in the lower abdominal muscles.
5. Alternate with the other leg.
Pelvic Tilts There are two basic types of pelvic tilts - subtle version resembling slow motion belly dance and, the horny version.
I prefer the subtle version doing it lying on my back with folded knees. The main thing is to feel for a gap formed between the curve of the lower spine and the floor. As I contract the abs, I try to fill up this gap as much as possible because I am darn skinny. Might be easier for for people with more flesh.
I can also press my back against the wall to perform the tilt on slightly bent knees. This is an alternative for pregnant women but I find it more difficult than lying down.
Actually pelvic tilt is a basic movement for belly dance. I should get some belly dance music to go with it.
As for the horny version. Lie on back, knees folded and raise tail bone while tightening the gluts and abs. Down and up, down and up. It looks like pr0n but it works the abs comfortably.
Abdominal Curls - There are different levels of difficulty of abdominal exercises for curls. I would like to start with this one which I am most comfortable with.
1. Lie on the back with both knees bend, relax.
2. Roll neck from side to side. Must warm up the poor neck other wise I might sprain it later. LOL
3. Use one palm to cradle the base of my dear head.
4. Lovingly park chin towards floor.
5. Place the other hand on lower abdomen to remind it not to bulge out. I find this step very important. During my initial attempts when I forgot to park the abdomen inside, it "tremble" when I curled.
6. Park should blades towards the floor.
7. Get ready for the curl.
8. Breathing in, imagining tucking tummy to squeeze into a pair of super tight jeans. " Must get in, must dress to kill."
9. "Zip up the jeans ". Breathe out and curl.
10. Just curl a little, subtly – remember your purpose is only to push last week’s meals out, not getting killer curves. A little, as long as the abs are worked, will do.
11. This is the busiest time, curling and remember the hand still checking on the abdomen. Make sure your butt is parked tight to the ground, otherwise, "trembling abdomen".
12. 3-5 seconds of eternity, breathe in, uncurl.
13. To ward off monotony, let the hand on the abdomen go to the head, change shifts and repeat.
Next version, the neck gets no pampering from a cradling hand:
1. Lie on the back with both knees bend and both hands on the sides, relax.
2. Breathe IN to curl. Both hands try to reach out for the toes behind the knees.
3. Again, don’t have to be athlete perfect: lift head and shoulders 3 inches above ground if you can’t do a lot, try to aim for 12 inches.
4. Keep ab tuck in. Otherwise, it will shake uncontrollably. LOL
5. Hang on 3-5 seconds.
6. Breathe out, uncurl.
Note: This one, I am so confused with the breathing. I think I need to make a work out mp3 audio file that chants: " Breathe in. Curl. Don’t break your neck. Ab tuck in. Count 1-2-3-4-5. Breathe out. Uncurl " to do it properly.
Finally, the standard abdominal curl which is similar to the above but done with legs straight. Like rowing a dragon boat.
