If you're having lower back pain or are looking for a way to strengthen your abs in a relaxing way, try this exercise. It'll also strengthen your quads and loosen tight hips and hamstrings.
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Music: "Memories of Snow" by Transoceanic
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- Lie flat on your back. You can extend your arms so they're against the sides of your body with your palms pressing into the floor, or you can bend your elbows and place your palms under the back of your head.
- Now bend your knees and draw them into your ribs. This will make it easier to pull your navel in towards your spine and actively press your lower back flat on the ground.
- Now lift both legs straight up towards the ceiling, continuing to engage your abs and press your lower back into the ground.
- Keeping your core strong, slowly lower your right leg down towards the ground, until it is a few inches above. Then scissor your legs, so you lift your right leg back up as you lower your left leg down towards the ground.
- Keep the movements slow and steady, moving with control, and keeping your core engaged the entire time, and your lower back pressing into the floor.
- You may not feel this until you do it for a while, so repeat this move for a total of 20 to 30 times on each leg (or more if you're still not feeling it).
Fit's Tip: If you are having trouble keeping your low spine on the floor, try slipping your hand (palms down) underneath your pelvis.
Clarks
Tom Tailor
Hatbox
Looks like a great exercise. I am going to added to my routine.
1yeah, i'm going to try that tonight
2I have tried this before but forgotten about it...thanks for the reminder. It's much harder than it looks, which is a good thing.
3I'm definitely adding this to my routine. Looks like an excellent exercise
4Love this exercise...and the music. Thanks, Fit!
5its so hard for me to do exercises where my legs are supposed to be straight in the air b/c my hamstrings are so tight. i usually have to do a modified version with my legs bent a little. i was trying to do these in abs class last night, but still had to bend. hopefully someday.
6AMP - Bending your knees is definitely OK. As long as you're feeling this move in your abs, then it's all good!
7Oooh, this looks like a good workout. I'm always looking for more ab exercises, so I'll give this a try tonight!
8I'll be doing these tonight.
9I like these no equipment necessary exercises, especially since I can get bored on machines and these are easy ways of getting some exercise right at home.
10I'm going to try this one tonight too...it looks like something that'll really challenge my abs.
11going to try this tonight!
12Post New Comment
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