Ab Play w/ Blocks

Lateral Block Transfer

Repeat 4-8 passes (passes not blocks) 2-4 sets
Major Muscles Involved: Rectus abdominis, Transversus abdominis, psoas, iliopsoas, Adductors

Instructions:

Stack 2-6 blocks out in front and to the side of you
Legs are out straight and off to side with the blocks
Hinging back at the hips, hands out to the side and slightly in front, shoulders away from ears
Leaning back take top block in between your heels exhale bring block up and raising chest up at the same time, inhale lower body and block off to the other side
Exhale legs and torso back up and over to grab the next block

Tips: grab with heels, keep shoulders out of it, remember when the legs come up so does the torso, there should be no pain in the low back

Complete 10 to 15 total transfers, 2-4 sets

Major Muscles Involved: Rectus abdominis, Transversus abdominis, psoas, iliopsoas, Quadriceps

Instructions:

Lying on back, arms above the head with block in between hands. The legs are out straight, but off the ground with glutes activated.
On exhale bring legs and arms together lifting shoulders (and perhaps the torso) off the ground, placing the block in between the feet (or knees depending on strength and hamstring flexibility)
Inhale back down to starting position with the block now between the feet.

Tips: keep neck neutral, focus on abs doing the work, there should be no pain in the back, make it smooth

20-60 seconds (change direction at midpoint) 2-4 sets

Major Muscles Involved: Rectus abdominis, Transversus abdominis, psoas, iliopsoas, obliques, quadriceps

Instructions:

Lying on your back, holding block in hands in front of you
Bring feet and shoulders off the floor, belly button to spine, engage the legs and begin to flutter them
Keeping the arms straight and make large circles with the block

Tips: keep neck neutral, no pain in low back, legs need to be active, bigger the circles the better