1/11/2024 0 Comments Cross legged reverse crunchLift up from the floor in a curl one vertebra at a time as you squeeze the bottom of the right ribcage together and toward your left hip, effectively crossing the body. Drop your chin slightly toward your chest, lifting your right shoulder toward your left knee.Exhale a single breath through next steps.Point your left knee out to the left side.Place your left ankle on top of your right knee.Follow steps 1 to 2 from Elevated Bent Knee Oblique Crunches.Repeat the same side or alternate your right and left sides, repeating each side 10-15 times.Keep your lower back, tailbone, and feet in contact with the floor. Start to inhale and lower slowly back to the starting position maintaining neck and back alignment.Focus on the left side of the body with your hip to shoulder maintaining contact with the floor. Curl until the upper right part of your back is off the floor, contracting abdominals for several seconds.Drop your chin slightly toward chest, lifting your right shoulder toward your left hip, lifting up from the floor in a curl one vertebra at a time as you squeeze the bottom of the right ribcage together and toward your left hip, effectively crossing the body.Exhale a single breath through the next steps.Maintain this starting position throughout exercise. Alternatively, place your hands at the base of the head with elbows pointed out to the sides. Contract your shoulder blades, pulling them together without allowing your back to arch. Cross your arms over your chest, lightly holding your opposite shoulders if possible.Bend your knees so your feet are also flat on floor, about 12 to 18 inches from your seat.Work up to three sets, then add repetitions or additional sets to your workout.Start to inhale and lower slowly back to the starting position, maintaining neck and back alignment, with your lower back, tailbone, and feet remaining in contact with the floor.Curl until the upper part of your back is off the floor, contracting your abdominals, for several seconds.Keep your neck relaxed and your lower back, tailbone, and feet in contact with the floor mat.Drop your chin slightly toward your chest, lifting your shoulders from the floor in a curl, one vertebra at a time, as you squeeze the ribcage together and toward your hips.Lift your feet off the floor until your knees are over your hips and lower legs parallel to the floor.Įxhale a single breath through next steps. Alternatively, place your hands at the base of the head with your elbows pointed out to the sides. Bend your knees so your feet are also flat on floor, about 12 to 18 inches from your seat.Ĭross your arms over your chest, lightly holding opposite shoulders if possible.
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