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This high-intensity exercise strengthens the abdominals as well as the muscles of the back, arms, legs and shoulders.
Steps
Method 1
Method 1 of 3:Getting in the Starting Position
Method 1
Method 2
Method 2 of 3:Performing the Exercise
Method 2
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1Exhale as you lift your hips off of the mat and curl your abs in. Keep maintaining the 90-degree angle of your hips and legs. You'll know when you've completed this step once your knees are directly above your nose and your legs are straightened parallel to the mat. Press your palms into the mat to help lift your legs.
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2Inhale and elevate your legs toward the ceiling. Make sure that your chest stays low and your neck remains elongated and your hips don't move out of alignment. Once your legs have reached a 60-degree angle from the ground, hold the position for 3 seconds.
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3Exhale and slowly lower your body back to the mat, vertebra by vertebra. Lengthen the neck and ensure that the head stays on the floor. Keep the chest open. Return to the starting position, with the legs in the air at a 90-degree angle. Inhale and repeat the exercise for the desired amount of repetitions.Advertisement
Method 3
Method 3 of 3:Frequency
Method 3
Warnings
- In order to help protect your neck from injuries, make sure you keep your shoulders down and elongate your neck by gently tucking your chin into your chest.Thanks!
- Potential injuries may be incurred if this exercise is performed incorrectly.Thanks!
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Things You Need
- Pilates mat
About This Article
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