This exercise targets: abdominal muscles, especially lower abdominals
For this exercise, you will need: an exercise mat
Lie flat on your back. Bend your right leg to form a 60 degree angle with your knee and put your left leg over your right hamstring.
Slightly elevate your arms at your sides. Raise your pelvis and rotate your legs toward your torso. Simultaneously push your arms and torso toward your legs. Return to the starting position and repeat.
Tips:
Work with your pelvis and arms at the same time.
Focus on slow and controlled movements and do not strain your neck.
Exhale during the effort or lifting phase and inhale during the lowering phase.
Beginners: 10 repetitions with each leg
Intermediate level: 15 repetitions with each leg
Advanced level: 20 repetitions with each leg
For this exercise, you will need: an exercise mat
Lie flat on your back. Bend your right leg to form a 60 degree angle with your knee and put your left leg over your right hamstring.
Slightly elevate your arms at your sides. Raise your pelvis and rotate your legs toward your torso. Simultaneously push your arms and torso toward your legs. Return to the starting position and repeat.
Tips:
Work with your pelvis and arms at the same time.
Focus on slow and controlled movements and do not strain your neck.
Exhale during the effort or lifting phase and inhale during the lowering phase.
Beginners: 10 repetitions with each leg
Intermediate level: 15 repetitions with each leg
Advanced level: 20 repetitions with each leg