- Kneel with chest or waist on exercise ball. Dive over top
and place hands on floor with arms extended down supporting upper
body. While keeping body horizontal, walk hands further away
from ball until shins are positioned on top of ball. With arms
vertical and straight, support body off of floor with body straight.
See suggested mount
onto exercise ball.
- Bend hips and knees, allowing shins to roll over top of ball.
Pull knees toward chest until heels are under or near glutes.
Return by extending hips and knees to original position. Repeat.
- Keep arms straight with shoulders positioned above hands.
Rectus Abdominis and Obliques only contract
dynamically if actual waist flexion occurs. With no waist
flexion, Rectus Abdominis and External Oblique act only to stabilize
pelvis and waist during hip flexion. If waist flexion were to
occur after complete hip flexion, resistive forces are no longer
working against abdominal muscles in this final position when
knees and hips are flexed. However, abdominal muscles are activated
isometrically to keep spine straight when knees are not under
body. Also see Spot
Reduction Myth and Lower
- For less intensity try Lying Leg Raise.
- For greater intensity, try these exercise: