absolute abs

Overview and benefits The Kinesis Absolute Abs program is all about working the Abdominal muscles. The program

focuses on training trunk muscles for all possible functionalities, as well as recruiting the Kinetic

chains those muscles are a part of. Areas of focus include trunk bending and rotation, single

plane and multi-planar movement, isometric (core stabilization), acceleration and deceleration

strengthening, and maintaining correct posture and body awareness. The Absolute Abs program contains twelve exercises divided into three movement series:

Series 1: All movements are performed in a sitting position on the Wellness Ball. The

goal is to activate the involved muscle groups by performing optimal technique.

Series 2: All movements are performed in a standing position which is more demanding

and provides a stabilization challenge.

Series 3: The abdominal muscle activity is now integrated in a total body movement.

Performing asymmetrical upper and lower body movement creates a maximum challenge

for core control and strength.

The program duration is 20 minutes, as all movements are performed with 2 sets of 30 seconds

each and only a short transition time within the series. Between the series a 1-2 minute recovery

is recommended.

Series 1 - Vertical handle

Movement : Trunk rotation on ball

Type : Trunk rotation

Lower body action : Sitting on ball

Execution : Side 1 – Side 2

Accessories : Ball

Series 1 - Low handle

Movement : Oblique crunches on ball

Type : Trunk rotation

Lower body action : Keep the spine, pelvis and upper legs aligned

Execution : Alternating

Accessories : Ball

Series 1 - High handle

Movement : Downward trunk rotation on ball

Type : Trunk rotation

Lower body action : Maintain leg and pelvis stability

Execution : Side 1 – Side 2

Accessories : Ball

Series 1 - High & Low handle

Movement : Vertical pull-push on ball

Type : Trunk Stabilization

Lower body action : Maintain leg and pelvis stability

Execution : Side 1 - Side 2

Accessories : Ball

Series 2 - High handle

Movement : Standing crunch

Type : Trunk bending

Lower body action : Split stance

Execution : Alternate stance

Accessories : None

Series 2 - Vertical handle

Movement : Standing trunk rotation, one leg stance

Type : Trunk rotation

Lower body action : One leg stance

Execution : Maintain leg and pelvis stability

Accessories : None

Series 2 - Low handle

Movement : Standing side bend

Type : Trunk bending

Lower body action : Wide stance

Execution : Side 1 - Side 2

Accessories : None

Series 2 - High handle

Movement : Standing downward trunk rotation

Type : Trunk rotation

Lower body action : From stance to squat

Execution : Side 1 - Side 2

Accessories : None

Series 3 - Vertical handle

Movement : Horizontal pull-push from lunge to crane

Type : Trunk rotation

Lower body action : From lunge to crane

Execution : Side 1 - Side 2

Accessories : None

Series 3 - High & Low handle

Movement : Vertical pull-push from lunge to crane

Type : Trunk stabilization

Lower body action : From lunge to crane

Execution : Side 1 - Side 2

Accessories : None

Series 3 - High handle

Movement : Downward trunk rotation with jump

Type : Trunk rotation

Lower body action : Jump from one side to another

Execution : Alternating

Accessories : None

Series 3 - Vertical handle

Movement : Trunk rotation form lunge to crane

Type : Trunk rotation

Lower body action : From lunge to crane

Execution : Side 1 - Side 2

Accessories : None