PRO | Ab-Focused Strength Flow

Hi. I'm Gia, and we're gonna do an Ab Tower flow using the rollback bar. I have my rollback bar with two yellow springs, the short ones. And they're on the highest setting at the tower. So we're gonna start seated. You're gonna place the rollback bar around your legs. So if you are wearing pants, you wanna make sure they're not too slippery. You might need to add a little grippy add underneath, or it's really nice and shorts.

But either way, make sure you're bringing your, feet towards your tailbone or towards your sits bones. So that way, the bar doesn't slip out from underneath you. And then you'll adjust as you go. You're gonna lie down on your back. And then you're just gonna bring your legs up towards your chest. So, again, you'll adjust as you go, you'll find your sweet spot. You're just gonna bring your legs down toward the mat and then pull your knees in towards your chest trying to keep your pelvis neutral.

So you lower down and then lift back up pulling into your abdominals. So if you're not feeling anything in your abdominals, you might need to move further back Gia to give you a little more resistance. And then one more. Now hold your knees into your chest. So you have options.

You're gonna bring your hands behind your head. You can keep your knees in and just lift your chest up, and then lower back down, elbows are wide, lifting your chest up. And lower. Again, squeezing that bar with your legs, trying to keep your knees pulling into your chest the whole time so you're not letting them drop. And then if you wanna add on, you can lower your knees as you lower your chest.

So you lower everything together and the knees come in as you lift your chest up and lower. So you're coming into a ball as you curl up. One more like this. Get another option. You're gonna twist to one side and then back to center. Twist to the other side and back to center. So again, these are pulling into the chest the whole time and twist and center. Try not to shift in my hips.

Last one. Now from here, I'm gonna lower the legs as I lower my body and then come back up in your twist. Back to center as you lower. And twist as you bring your knees in. Lower or center. Twist as you curl up. Center.

And then curl up one more to each side. She just have different options to play with. Don't have to do all of these. Just find the little sequence that works for you. Now from here, you're gonna grab onto the outer part of the roll back bar.

Make sure your thumbs are wrapped around so you're holding on tight. Lakes are gonna come straight up to the ceiling. You're gonna curl your chest up. Lower your legs slightly. The bar is gonna be underneath your legs, and we're gonna go into the 100 here.

So you're gonna pump the arms inhale to three, four, five, exhale to three, four, five. Inhale. And exhale. You can do it some tabletop. If that doesn't feel good on your back, exhale. Just keep curling your chest up, inhale.

And exhale. Two more sets inhale. And exhale lasset inhale and exhale. And then bring your knees into your chest. You're gonna take the bar out from underneath you and then rock up to a seated position.

So from here, you're gonna bring your legs straight. Your feet are gonna be against the frame of the tower. Again, holding on to the outer edge or outer part of the rollback bar. So think it as tall as you can, pull your abdominals in, you're thinking of lifting up as you push the bar down and then lower. So this is Gia, upper body exercise, but think of using abdominals, this is kind of our little breather.

And then push down. And so I'm growing tall as I push down, pushing the heels into the frame. One more like this. Now from here, you're gonna pull your arms back with no row. And then reach forward.

So think of using your back to pull the arms forward. You pull the arms back and then reach arms forward. Pull back two more. Last one. Now arms stay straight.

You're gonna bring your tailbone under your under you. Pull your waist back. Think of your heels reaching forward into a little rollback. Try to keep the shoulders away from the ears. All the way down, and then you're gonna roll all the way up. You're gonna keep pushing into your heels, lengthen your spine at the top.

Lift up and then tailbone under, waist pulls back. Reach out through the heels. Try to stay connected as much as you can to the frame and then roll up. If you need to bend your legs, especially as you're seated, tall, you can't get your spine straight. You can bend your legs and think of pushing your heels into the mat.

It's also another option. And then rolling up. I'm gonna do one more simple one like this and then we'll add on rolling down. And then rolling up. Now from here, you're gonna roll all the way down and hold.

Keep pushing your heels into the frame as much as you can. Arms, stay straight. Just like we did earlier, you're gonna push your arms down and up. Down. So just what we did seated. You're doing the same thing lying on your back. Let's do four more and three, two, and one arm stay straight as you roll up.

Pull your waist back. Think of rolling into yourself, lengthen your spine at the very top, and then you're gonna roll all the way down again. From here, same thing that we did earlier. You're gonna pull back for a row. Think of pulling the bar to your chest.

And then reach arms forward. Again, using your back to pull the bar into your chest and reach. So reaching out through that heel. So it's full body movement, pull in. Everything's active. Four more. Pull Roseley's pull and stretch. You point into your abdominals, last one. Keep the arms straight as you roll all the way up.

And lengthen this is fine. Now you're gonna roll halfway back. Find a nice c curve position that you can hold it. Sholders are pulled down. From here, you're gonna pull the bar into your chest again and then reach forward.

And then pull in to your chest. Reach forward. Keep pulling your waist back. Reach. Pull in. Reach two more. Last one, and then roll all the way up, lengthen your spine at the top, and then you can release your bar.

So it's just a quick little abdominal flow that you can use different pieces to make a nice ab flow where you don't have to change the springs or your position too much, and you can add it to your tower classes. Thank you, and I'll see you next time.