This exercise targets: abdominal muscles, especially lower abdominals
For this exercise, you will need: an exercise mat
Sit on the exercise mat and lean on your hands with your shoulders about 10 inches off the floor. Your legs are stretched out in front of you, with your heels just off the floor. Place your arms along your side, with your palms facing down.
Your upper body remains in the starting position throughout the exercise, but you'll make small movements upward and downward with your legs. At the highest point, your leg will form a 45 degree angle with the floor. At the lowest point, your heel will be only slightly removed from the floor.
Tips: Advanced: Cross your hands at the level of your chest.
For an easier version of the exercise, slightly bend your knees.
Focus on slow and controlled movement.
Keep your legs as straight as possible.
Do not strain your neck and keep your back as straight as possible.
Breathe naturally, exhaling on the effort or lifting phase and inhaling while on 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
Sit on the exercise mat and lean on your hands with your shoulders about 10 inches off the floor. Your legs are stretched out in front of you, with your heels just off the floor. Place your arms along your side, with your palms facing down.
Your upper body remains in the starting position throughout the exercise, but you'll make small movements upward and downward with your legs. At the highest point, your leg will form a 45 degree angle with the floor. At the lowest point, your heel will be only slightly removed from the floor.
Tips: Advanced: Cross your hands at the level of your chest.
For an easier version of the exercise, slightly bend your knees.
Focus on slow and controlled movement.
Keep your legs as straight as possible.
Do not strain your neck and keep your back as straight as possible.
Breathe naturally, exhaling on the effort or lifting phase and inhaling while on the lowering phase.
Beginners: 10 repetitions with each leg
Intermediate level: 15 repetitions with each leg
Advanced level: 20 repetitions with each leg