Description Of The Exercise
Lie on your back, on the floor or on a bench, with your arms around your body if you are on the floor or behind your head if you are on a bench. Legs perpendicular to the ground, raised the bottom of the ground-bench as if you wanted to touch your pecs with the bottom of the abs. This is impossible of course, it is only an image, but the fact of focusing on this image allows to have the best trajectory to recruit the lower part of the abdominals as much as possible. When the upper back starts to peel off, pause for one to two seconds at the top of the movement while holding the contraction. Go back down slowly until you reach the initial position, without the buttocks touching the ground. Be careful to keep your head flat on the floor or bench without making any movement with your neck.
Variations of the exercise
You can perform this exercise keeping the calves stuck on the back of the thighs, but this makes exercise more difficult. You can, however, start with the difficult and failed version, finish with your legs outstretched to get some extra repetitions.
Another version of leg readings more difficult, is to hang on a fixed bar. Hang on to a fixed bar the thumbs toward each other with a shoulder width spacing. Raise your legs to bring them 90 ° to your bust. Then, raise the pelvis to bring your knees to your shoulders. Hold the contraction for a second then return to the thigh position parallel to the ground. You can perform this movement, legs bent or legs outstretched, knowing that the latest version is more difficult.
This exercise is more difficult, it is possible to go through an intermediate version to gain strength before being able to practice the leg survey at the bar. To maintain your health well you have to follow the food for health international and then do exercise. This version consists of sitting on a bench focusing more on the top of the coccyx than on the buttocks, to be able to roll the pelvis without discomfort. The movement is the same except you sit on a bench, which facilitates movement.
Warning of abdominal exercise
Lack of strength in this region can be a problem. To raise the pelvis, you may involve other muscles than the target. That’s why the first version, perhaps more adapted at first, to teach your brain to involve the lower abdominals.
Be careful, if you arch your back, it is that the movement is poorly executed. You do not work the right muscles and may pinch your lumbar discs.