![]() Continue rolling out until your spine and pelvis (hips) contact the mat and your knees are positioned directly over the your hips with a 90 degree bend with your lower leg. ![]() Step 3ĭownward Phase: Gently inhale and lower your spine back towards the mat in a controlled fashion, moving your upper thighs backwards until they are positioned directly over your hips. Use your arms and hands to assist with maintaining your balance and continue to curl-up until your spine cannot roll any further. Kneeling Resistance Band Crunch Stability Ball Reverse Crunches BOSU Cable Crunch Single-arm Farmer’s Walk Cable Double Crunch Machine Crunch Related: Washboard Abs, The Ultimate Guide. CruMedicine ball twPerform as a superset do the. ![]() If youve never thought of a cable machine for your ab workouts, nows the time. machine 3 812 Upright row 3 812 Bent-over lateral raise 2 812 Biceps. Visit Page Image Credit: Amazon/ Creative. Avoid any change in the angle of your knees during the roll-up. Best Ab and Total-Body Machine in One: XMark Functional Cable Trainer Machine. Upward Phase: Exhale, contract your abdominal, core and hip flexor muscles and slowly raise your hips off the mat, rolling your spine up as if trying to bring your knees towards your head (your hips and pelvis should move towards your rib cage). Gently exhale, stiffen your torso by contracting your abdominal/core muscles ("bracing") and slowly lift your feet off the floor, raising your knees directly above your hips while maintaining a 90 degree bend in the knees. Starting Position: Lie in a supine (on your back) position on a mat with your knees bent, feet flat on the floor and arms spread out to your sides with your palms facing down. ![]()
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