![]() With your hands gently holding your head, slowly raise your knees to about a 90-degree angle, lifting your feet from the floor.You'll start by lying on your back on the floor or on a mat. The bicycle crunch is one of the most effective moves for the abs, including the rectus abdominis and the obliques. Lower the hips and repeat for 1–3 sets of 15 reps.Try not to squeeze the glutes but, instead, focus on originating the movement from the core.Without rolling on the ball, contract the abs and pull the hips in towards the ribcage.Lie in an incline position on a large exercise ball, with the hips down and head supported lightly by the hands.This variation is slightly more advanced than a basic pelvic tilt because you have to balance on the ball. The pelvic tilt can also be performed on an exercise ball in an incline position. When you're ready, inhale, and return to your neutral position. As you do this, you'll feel your lower back pressing into the floor. Exhale and gently rock your hips toward your head. ![]() In this neutral position, the natural curve of your lumbar spine will lift the lower back slightly off the floor.
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