Lie on your back with left leg straight and right leg bent at a right angle, soles of feet flat on floor. Place both hands behind your head and keep your elbows pointed to either side.
Exhale as you push yourself up to a seated position as you rotate to your left and place your right elbow on your left knee. Inhale as you return to the starting position in a slow, controlled manner.
Repeat on opposite side, bend left leg while extending right leg in front of you, exhale as twist to right, bring left elbow over right knee and inhale when Return to starting position
This is an exercise you can do at home with no equipment and limited space.To begin, lie on your back on the floor or mat, knees bent, and feet flat on the floor. Place your hands behind your head or across your chest, whichever you prefer.
Exhale as you slowly rise, contracting your abdominal muscles until you are sitting up straight. Inhale as you lower yourself back to the starting position.
Always keep your chin up so you don't clench your neck too much, and keep your back straight throughout the movement to make sure everything is coming from your abs and not body swings or swinging (which is likely to lead to injury becomes) .Repeat for 2-4 sets of 10-20 reps.
*Best Sit Up Variations: Roller Sit Ups
Roller sit ups are a core strengthening exercise that targets the rectus abdominis, transverse abdominals, internal and external obliques, and hip flexors aims The main muscles used during this movement are involved in stabilizing the spine and upper body, and moving the legs.
Prepare for this move by lying on your back with a sit-up roll in both hands. Push through the heels of your feet to lift your body off the floor into a seated position.Lower yourself back down to complete one rep.
To make this exercise more challenging, increase the angle of your foot stance or hold a medicine ball in front of you as you perform it. If you want to decrease the difficulty, try lifting your hips off the floor onto a bench or bolster, which shifts some of your weight off your body.
blogpay
Total Comments: 0