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
Type
Lower body action
Execution
Accessories

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Trunk rotation on ball

Trunk rotation
Sitting on ball
Side 1 Side 2
Ball

Series 1 - High handle

Movement
Type
Lower body action
Execution
Accessories

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Downward trunk rotation on ball

Trunk rotation
Maintain leg and pelvis stability
Side 1 Side 2
Ball

Series 1 - Low handle

Movement
Type
Lower body action
Execution
Accessories

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Oblique crunches on ball

Trunk rotation
Keep the spine, pelvis and upper legs aligned
Alternating
Ball

Series 1 - High & Low handle

Movement
Type
Lower body action
Execution
Accessories

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Vertical pull-push on ball

Trunk Stabilization
Maintain leg and pelvis stability
Side 1 - Side 2
Ball

Series 2 - High handle

Movement
Type
Lower body action
Execution
Accessories

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Standing crunch
Trunk bending
Split stance
Alternate stance
None

Series 2 - Low handle

Movement
Type
Lower body action
Execution
Accessories

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Standing side bend

Trunk bending
Wide stance
Side 1 - Side 2
None

Series 2 - Vertical handle

Movement
Type
Lower body action
Execution
Accessories

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Standing trunk rotation, one leg stance

Trunk rotation
One leg stance
Maintain leg and pelvis stability
None

Series 2 - High handle

Movement
Type
Lower body action
Execution
Accessories

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Standing downward trunk rotation

Trunk rotation
From stance to squat
Side 1 - Side 2
None

Series 3 - Vertical handle

Movement
Type
Lower body action
Execution
Accessories

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Horizontal pull-push from lunge to crane

Trunk rotation
From lunge to crane
Side 1 - Side 2
None

Series 3 - High handle

Movement
Type
Lower body action
Execution
Accessories

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Downward trunk rotation with jump

Trunk rotation
Jump from one side to another
Alternating
None

Series 3 - High & Low handle

Movement
Type
Lower body action
Execution
Accessories

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Vertical pull-push from lunge to crane

Trunk stabilization
From lunge to crane
Side 1 - Side 2
None

Series 3 - Vertical handle

Movement
Type
Lower body action
Execution
Accessories

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Trunk rotation form lunge to crane

Trunk rotation
From lunge to crane
Side 1 - Side 2
None