This one really works the lower abdominals. It is quite a challenge so do the best you can. Even if you have advanced to doing the full intermediate version of this exercise, sometimes it is good to break it down and really work on the smaller range of motion that this exercise offers.
Here’s how you do it:
- Lie on your back with an imprinted spine (low back firm agains the mat), arms at your sides.
- Bring your legs up to table top, crossed at the ankles, knees wider than your hips.
- INHALE: Stay
- EXHALE: Push into a deeper imprint, try to curl your lower back up off the floor as if you are going to roll over backwards. (When you start there does not have to be a large range of motion.)
- INHALE: Lower your back down keeping your legs in the starting position.
- EXHALE: Rock into a deeper imprint and peel off the floor again.
- Repeat 10 times, holding for 3-10 seconds each time.
Notes: When you do this try not to let your head and shoulders pop off the ground. If they do, try not to lift the gluts and lower back so far off the ground. Also, try to push into the your arms as little as possible. Let your core do all the work. Really squeezing the abdominals and exhaling will help a lot. If you hold in a lifted position for over 3 seconds, don’t forget to breath as needed. As always, try to have fun. This is one a number of people struggle with, so it’s a great one to practice at home.