Love Your Lower Body: 10 Minutes to Flat AbsSadie Lincoln
Year Released: 2014
Categories: Abs/Core , Balance/Medicine/Mini/Stability Ball, Ballet/Barre
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10 Minutes to Flat Abs is one of the two add-on DVDs from the Love Your Lower Body (LYLB) series released by Rodale. The instructor of this series is Sadie Lincoln, creator of Barre3, a barre-themed exercise system which combines isometric movements with dynamic holds. Equipment for the LYLB workouts is minimal: you will need a mat, a high backed chair to use a ballet "barre," optional light dumbbells, a small "squishy" ball, and a mat for floorwork. Sadie instructs the workouts live with two background exercisers, Katie, who offers modifications, and Krista.
I have described each of the workouts this DVD below. The DVD includes a "Music Off" option (for the shorter workouts, the music does sometimes get overly repetitive) as well as a short introduction ("The Basics") which provides an overview of the LYLB method.
Wake Up Your Core (10m)
Begins with several rounds of sun salutations, using a chair for the forward bend. Next, flowing crescent crunch followed by held crescent twist to stretch. Continue with warrior 2 to reverse triangle flow, then repeat series on second side. Finish with three more chair-assisted sun salutations.
Flat Belly+ (11m)
Start standing holding one weight for a flowing crescent crunch and then warrior 2 to reverse triangle reaches; repeat on second side. Come to floor for bridge lifts, option to place heel of feet on chair. Hold elbow plank. Finishing stretches include child’s pose, twisting child, and seated neck stretch.
Core Restore (12m)
Begin on floor with ball for upright core work including dips and dip with twist. Shifting ball to behind the shoulders, perform crunch with twist and stretch briefly. Place ball under sacrum for marches and scissors. Final stretches include bridge with ball, reclined twist, and seated neck stretch.
LYLB Boost (5m)
Performed on knees (or modified by standing). Hold two dumbbells to perform “scoops” (similar to back dancing), moving weights out to the sides. Perform a set of push-ups, followed by a second set of scoops, this time pushing the weights out in front. Next, triceps push-ups from an all-4s position. Finish with brief seated stretches.
I really liked these short routines! They were surprisingly challenging, and I think I will get a lot of use out of them, as they should make great add-ons.
I really like Sadie! She is super down-to-earth, always coming across as extremely friendly and relaxed. She offers flawless mirror cuing with plenty of form pointers, and I love that she is constantly suggesting modifications as well.