This exercise targets: abdominal muscles, especially lower abdominals
For this exercise, you will need: an exercise mat
Lie down on the exercise mat. Your legs are bent and your thighs are perpendicular to the floor with your feet together. Place your arms are to the sides with the palms facing down and stationary during the entire exercise.
Bring your legs towards your torso as you roll your pelvis backwards and you raise your hips off the floor.
At the end of this movement, your knees will be nearly touching your chest. Hold the abdominal contraction for a second and move your legs back to the starting position.
Repeat.
Tips:
Breathe naturally and do not hold your breath.
Exhale during the effort or lifting phase and inhale during the lowering phase.
Keep your arms still throughout the exercise. Lean on them when rolling back.
Advanced: Use ankle weights or hold a barbell between your feet, but be careful not to drop it.
Beginners: 10 repetitions Intermediate level: 15 repetitions Advanced level: 20 repetitions
For this exercise, you will need: an exercise mat
Lie down on the exercise mat. Your legs are bent and your thighs are perpendicular to the floor with your feet together. Place your arms are to the sides with the palms facing down and stationary during the entire exercise.
Bring your legs towards your torso as you roll your pelvis backwards and you raise your hips off the floor.
At the end of this movement, your knees will be nearly touching your chest. Hold the abdominal contraction for a second and move your legs back to the starting position.
Repeat.
Tips:
Breathe naturally and do not hold your breath.
Exhale during the effort or lifting phase and inhale during the lowering phase.
Keep your arms still throughout the exercise. Lean on them when rolling back.
Advanced: Use ankle weights or hold a barbell between your feet, but be careful not to drop it.
Beginners: 10 repetitions Intermediate level: 15 repetitions Advanced level: 20 repetitions