Instructions
Preparation
- With feet strapped to power wheel kneel on floor.
Place hands shoulder width apart on floor. With arms vertical
and straight support body off of floor while rolling power
wheel back until body is straight.
Execution
- Bend hips and knees pulling legs under body. Pull bent knees
toward chest allowing rear end to raise upward. Return by extending
hips and knees to original position. Repeat.
Comments
- 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. In this movement, even if
waist flexion were to occur after complete hip flexion, the abs
have endure much more stabilizing forces in their extended position
than dynamic forces they could possibly encounter in the flexed
position. Also see Spot
Reduction Myth and Lower
Ab Myth.
Easier
- For less intensity try perform on slightly declined slope.
Harder
- For greater intensity, keep knees straight.
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Classification
Muscles
Target
Synergists
Stabilizers
Dynamic
Stabilizers
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