Movement Category: Flexing
Difficulty Level: novice
- Establishes a basic Flexing movement pattern
- Strengthens the anterior core musculature
- improves the core’s strength and stability
- balances out the Rotational and Bending movements for overall core health and stability
Prime movers: Hip flexors, abs.
Stabilizers: obliques, quads.
Step 1: Start out by lying on your back with your legs straight and your arms outstretched behind your head.
Step 2: Exhale, as you contract your midsection and bring your chest to your thighs, simultaneously raising your upper body and bent legs. The legs and the upper body should come up evenly and completely — only your butt should remain on the floor. Focus on pulling yourself together, like closing a pair of scissors. Beginners could assist themselves by gently pulling on the shins with the arms, but as soon as you get a little stronger all assistance should be removed.
Step 3: Inhale, as you return to the floor under control. Torso an legs should return simultaneously. At this point you could return to the floor completely or leave your legs slightly in the air, before repeating the exercise.
A) Knee Hugs