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| Target Body Part: |
Abs, Back |
| Primary Muscles: |
Erector Spinae, Rectus Abdominus (abs), Transverse Abdominus |
Secondary Muscles:
(Synergists/Stabilizers) |
Trapezius (Traps), Rhomboids, Rotator Cuff, Anterior and Medial Deltoids (delts), Posterior Deltoids (delts), Pectorals (pecs), Serratus Anterior, Gluteus Maximus (glutes), Quadriceps (quads), Gastrocnemius |
| Equipment Needed: |
No Equipment |
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Step 1
Starting Position: Lie prone (on your stomach) on an exercise mat or floor with your elbows close to your sides and directly under your shoulders, palms down and hands facing forward. Contract your quadriceps to extend your legs and dorsiflex your ankles (pull toes towards your shins). Contract your core and abdominal muscles to stiffen your torso.
Step 2
Upward Phase. Slowly lift your entire torso off the floor or mat, maintaining a stiff torso and legs. Avoid any arching (sagging) in your low back, hiking (upwards) in your hips or bending in the knees. Avoid shrugging your shoulder and keep your shoulders positioned directly over your elbows with your palms facing down. Continue to breath while holding this position for a specified time (5+ seconds).
Step 3
Downward Phase: While maintaining a stiff torso and extended knees, gently lower your body back towards the mat or floor before relaxing.
If you experience any pain in the low back with this movement, stop the exercise immediately and consult with your doctor.
For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.
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Customer Ratings
Average Customer Rating:
(2 Customer Ratings)
Rated by: David
Would Recommend this to others?: Likely
Comments: The photos do not follow the description. If you look at the arm positions relative to the window and the mat, they are moving. Note too that the palms are facing downward not 'each other'.
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Rated by: Stacy (ACE-certified Professional)
Would Recommend this to others?: Definitely
Comments:
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