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Stott Pilates IMP Exercises Ab Prep - Roll Up |
Questions with 100% Correct Answers | Updated
& Verified | 2024
Ab Prep Breath Pattern ✔✔This exercise is a four breath pattern. Ab Prep Starting Position ✔✔Lying supine, pelvis & spine neutral, knees flexed, feet on Mat. Legs abducted, hip-distance apart. Arms long by your sides, palms facing down. Scapula stabilised. Ab Prep Movements ✔✔Inhale & head nod. Exhale, flex forward, reaching arm off the mat in line with your shoulders. Inhale to stay. Exhale, return. Ab Prep Repetitions ✔✔Complete 5 to 10 reps. Ab Prep Essence ✔✔Transversus Abdominis to compress abdomen & stabilise lumbo-pelvic region. Deep pelvic floor muscles to aid firing transversus. Rectus abdominus & obliques concentrically to create thoracic flexion. & eccentrically to control roll down. Scapula stabilisers. Breast Stroke Prep Breath Pattern ✔✔This exercise is a four breath pattern.
Breast Stroke Prep Starting Position ✔✔Prone. Neutral pelvis. Arms bent, hands by shoulders, palms down, scapula stabilised. Legs extended along the mat, ankles planter flexed. Breast Stroke Prep Movements ✔✔Inhale to prepare. Exhale, extend thoracic spine, applying light pressure to forearms, keeping bottom rib in contact with the mat. Inhale to stay, reach sternum away from toes. Exhale, return. Breast Stroke Repetitions ✔✔Complete 3 to 5 reps. Breast Stroke Prep Essence ✔✔Transversus Abdominis to compress abdomen & stabilise lumbo-pelvic region. Deep pelvic floor muscles to aid firing transversus. Erector Spinae concentrically to extend upper back. Obliques and hip extensors maintain pelvis neutral. scapular stabilisers. Shell Stretch breath Pattern ✔✔This exercise is a two breath pattern. Shell Stretch Starting Position ✔✔Seated on heels, legs slightly abducted, back straight, hands by sides. Shell Stretch Movements Part 1 ✔✔Inhale to prepare Exhale, engage abdominals. Flex forward one vertebrae at a time, initiating from the top of your head, articulating down through each and every vertebrae until your spine is flexed over your lap.
Hundred Movement Part 1 ✔✔Inhale to stay. Exhale, head nod, curl the head & shoulders off the mat, lengthen the legs. And we start inhale 2, 3, 4, 5, And exhale pump your arms like tapping water Inhale 2, 3, 4, 5, And exhale pull the belly button down Good 3 inhale keep your neck & shoulders soft And exhale 2, 3, 4, 5, Hundred Movement Part 2 ✔✔And 4 inhale keep the inner thighs squeezing together And exhale 2, 3, 4, 5, And 5 inhale make sure connection is strong And exhale 2, 3, 4, 5, And 6 inhale if you need more of a challenge lower the legs And exhale 2, 3, 4, 5, Hundred Movement Part 3 ✔✔And 7 inhale if you need a break bring the legs in like this And exhale 2, 3, 4, 5, And 8 inhale feel the rectus abs working And exhale 2, 3, 4, 5, And 9 inhale the obliques are working too
Hundred Movement Part 4 ✔✔And exhale close the ribs even more for the last set And inhale 2, 3, 4, 5, And exhale 2, 3, 4, 5, And inhale, bend in the knees and scoop up to finish And exhale. Release the head and shoulders down to the mat. Then one knee goes down, the other goes down. And we're finished. Hundred Essence ✔✔Transversus Abdominis to compress abdomen & stabilise lumbo-pelvic region. Deep pelvic floor muscles to aid firing transversus. Rectus abdominus & obliques concentrically to create thoracic flexion and imprint. Scapular stabilisers. Hip flexes, adductors and quadriceps isometrically. Hundred Repetitions ✔✔Complete 10 sets. Total of 100 counts. Objective of Half Roll Back Exercise ✔✔The goal of this exercise is to work the abdominal muscles in flexion. Half Roll Back Breath Pattern ✔✔This exercise is a two breath pattern. Half Roll Back Starting Position ✔✔Seated with knees bent, legs hip distance apart, feet flat on the mat. Spine flexed forward over legs, arms long reaching parallel to floor. Top of head towards fingers. Scapula stabilised. Half Roll Back Start Position Talk Through ✔✔Starting on our sit bones. Reach the arms forward, making sure there's no tension in the neck & shoulders. Inhale here to feel the spine nice & long. & exhale, flex
Roll Up Starting Position ✔✔Supine, pelvis & spine neutral. Legs extended along mat, adducted & parallel with ankles dorsiflexed. Holding pole, arms reaching overhead, scapula stabilised. Roll Up Start Movement Part 1 ✔✔Inhale, tilt the chin. Arms to ceiling. Exhale roll up & you can see for people with a tight lower back there's a little bit of a jerking motion. Roll Up Start Movement Part 2 ✔✔So we inhale to roll A.S.I.S. Away from the femurs and exhale to rolls spine one vertebra at a time, through imprint. Returning to mat & back to neutral with arms back overhead. Roll Up Movement Part 3 ✔✔So this time I'm just going to modify and get you to bend your knees. So we're going to just do a half roll up which is good if, the hip flexes are tight, or the abdominals, and/or, the lower back is weak. Roll Up Repetitions ✔✔Complete 5 to 8 reps. Roll Up Essence ✔✔Transversus Abdominis to compress abdomen & stabilise lumbo-pelvic region. Deep pelvic floor muscles to aid firing transversus. Rectus abdominus, obliques & hip flexors concentrically on roll up, & eccentrically on roll down. Hip extensors concentrically on roll down. scapular stabilisers.
