Instructions
Preparation
- Lie supine on bench or mat. Place hands under lower buttock
on each side to support pelvis. Raise bent leg up so lower leg
is approximately horizonal above hip. If lying on floor, raise
other leg slightly off of floor.
Execution
- Simutanously change positions of legs, lowering and straightening
raised leg down just above floor while raising and bending lower
leg to opposite position. Contiune alternating leg postions.
Comments
- Rectus Abdominis and Obliques only contract
dynamically if actual waist flexion occurs. With no waist
flexion, Rectus Abdominis and External Oblique will only act
to stabilize pelvis and waist during hip flexion. Conversely,
it may be necessary to completely flex hips before waist flexion
is possible which is not practical with alternating leg movements.
Also see Spot
Reduction Myth and Lower
Ab Myth.
Easier
- To decrease intensity, perform exercise on floor and allow
alternating heels to make contact with floor each repetition.
Harder
- Perform on incline board or perform with knees straight to
increase resistance. Exercise can also be performed with added
weight using ankle straps.
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Classification
Muscles
Target
Synergists
Stabilizers
Dynamic
Stabilizers
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