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108 Abs Modification

 

The 108 Abs using the wall:

Not able to access the floor today? 

That is okay as you can still benefit by using the wall!

UPPER ABS:

1-Standing against the wall with your heels as close to the wall as possible, allow your shoulders to touch the wall and your knees to be slightly bent.

2-Alignment is key to begin, as with the floor position. Feet facing forward directly down from hips, cross your arms across your chest.

3-Inhale to prepare for the move and as you exhale, hinge at your hips and bring your chest forward, keeping your arms crossed at your chest and your chin tucked a bit to protect your neck.

  1. Go as far forward as you can, maintaining a straight line from tailbone to crown of head.

  1. Bring your backside up as you inhale again, mindful of your alignment right down to your feet.

Do 27 repetitions for set 1.

LOWER ABS:

1-Standing near a wall or chair if necessary for balance support, assume ‘mountain pose’ alignment. (see above but instead of shoulders against the wall, maintain them down your backside)

2-Inhale to prepare and as you exhale, lift your right leg strait out and as high as you can without leaning back. NOTE: depending on your stanind knee and your hips, you will modify accordingly. You will feel your hip flexor muscles but remember-all leg and arm movement initiates from your core.

3-Alternate legs, kicking as high as you can while maintaining a strait back. Hold on to the wall or a chair for balance support if needed.

Repeat 27 repetitions/single count or double if you feel “gung-ho”!

OBLIQUES:

1.Standing near a wall or chair if necessary, firmly plant right foot facing forward. Allow most of your weight to shift to your right side so that you can lift your left across toward your right side AS your right arm reaches across the left side.

(See Image)

  1. Use your inhale to begin and your exhale to lift the limbs.Again, safety is first so hold on to a chair or wall as needed.

3-Creating a slight twist in your middle, be mindful to keep your standing knee slightly bent and that foot firmly planted.

Do 27 on one side then switch.

108 Abs ~ Video Library