- 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.
- From plank position, raise rear end up as high as possible
by bending hips. Pull power wheel toward hands while keeping
knees straight. Return by extending hips to original position.
- 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
- Allow knees to bend in a jack-knife movement to decrease
- For greater intensity try performing on slightly inclined