![]() ![]() Please speak to your provider before starting any exercise regimen. As you build strength, work towards a full minute (rather than counting reps) increasing the time as you get stronger. Contract your core muscles, drawing in your abdomen to stabilize your spine. Your feet should be on the floor and your hands are behind your head. Complete this motion (a rep is both legs each completing a rotation), to the count of 12-15 reps to start. Lie flat on the floor on a yoga mat, rug, or towel with your lower back pressed to the ground and knees bent.In a pedaling motion, lift your legs and rotate them (see video). ![]() Lean slightly back while holding the edge of the seating area.Sit towards the edge of the seat, but make sure your body is still firmly planted on the seat.This can be a chair, edge of a bed, bench, couch, or anything else that won’t shift while you do the exercise. This variation is completed while seated, reducing stress on the neck and back while still working the core muscles. Form is crucial with any exercise, but sometimes modifying what plane you work in (e.g., seated or standing, versus laying on the ground) can make all the difference in preventing injury while you build stability and strength.īicycle crunches are traditionally done on the floor- with your elbows being moved towards the opposite knee as your legs rotate as though you’re pedaling a bike. Depending on your fitness level, as well as the state of your back, ab exercises like crunches and sit-ups that are completed on the floor can sometimes strain the neck and upper back. ![]()
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