This exercise targets: abdominal muscles
For this exercise, you will need: an exercise mat
Lie on your back with your legs straightened and your hands under your glutes.
As you bend your knees and pull the upper thighs toward your midsection, slightly roll up your pelvic area. Continue to raise your knees until they are around your chest level. Slowly return to the starting position and repeat.
Tips:
Before you roll back your pelvis, make sure your calves are parallel to the floor.
Breathe naturally and do not hold your breath.
Exhale during the effort or lifting phase and inhale during the lowering phase.
Advanced: place a dumbbell 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 on your back with your legs straightened and your hands under your glutes.
As you bend your knees and pull the upper thighs toward your midsection, slightly roll up your pelvic area. Continue to raise your knees until they are around your chest level. Slowly return to the starting position and repeat.
Tips:
Before you roll back your pelvis, make sure your calves are parallel to the floor.
Breathe naturally and do not hold your breath.
Exhale during the effort or lifting phase and inhale during the lowering phase.
Advanced: place a dumbbell between your feet, but be careful not to drop it.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions