Happy Form Friday, Friends! This week, I will review a Pure Form PFT exercise. It is the Abs Sweeps. This is a great core exercise! If performed properly, this exercise is deceptively hard.
For our PFT classes, this exercise is on our Tuesday's workout.
Let's get you set-up!
GETTING INTO POSITION
- Sit on the floor
- Your knees are bent with feet shoulder-width apart. TIP: Heels down, toes up
- Lower your upper body to the floor. Decide which side you would like to start on and rest on that shoulder's posterior deltoids (the backside of your shoulder). DO NOT lay flat on your back.
- At the bottom, keep your chin tucked.
- Throughout this entire exercise, keep your arms extended out in front of you.
- Core and glutes are flexed
IN THE MOVEMENT
- Initiate with an exhale to better engage your core muscles.
- Use your ab muscles to raise your upper body.
- Using a “sweeping”, circular motion, let your hands pass over the top of your knees. DO NOT over extend your hands too far forward passed your knees. If your upper body is too high, you will lose the tension on your ab muscles.
- Complete your circular motion by landing on your other shoulder.
- Start again by retracing your path back to your original starting position. TIP: You want a steady pace with this exercise. DO NOT rush it or hang-out at the bottom.
If you are unable to perform this exercise properly, you can substitute with more of a Half Curl-up height. This would be performing the exercise the same way, just not coming up as high. Then, work up to a higher position once your core is stronger.
As always, thank you so much for reading this week's Form Friday blog! Please share with anyone you feel could benefit from PFT's blogs and videos! Until next week, make each day AWESOME!