Instructions
Preparation
- With feet strapped to power wheel kneel on floor.
Place hands shoulder width apart on floor. With arms vertical
and straight support body off of floor while rolling power
wheel back until body is straight.
Execution
- Raise rear end up as high as possible by bending hips. Pull
power wheel toward hands while keeping knees straight. Return
by extending hips to original position. Repeat.
Comments
- Keep arms straight with shoulders positioned above hands.
Rectus Abdominis and Obliques only contract
dynamically if actual waist flexion occurs. With no waist
flexion, Rectus Abdominis and External Oblique act only to stabilize
pelvis and waist during hip flexion. If waist flexion were to
occur after complete hip flexion, resistive forces are no longer
working against abdominal muscles in this final position when
knees and hips are flexed. However, abdominal muscles are activated
isometrically to keep spine straight when knees are not under
body. Also see Spot
Reduction Myth and Lower
Ab Myth.
Easier
- Allow knees to bend in a jack-knife movement to decrease
intensity.
Harder
- For greater intensity try perform on slightly inclined slope.
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Classification
Muscles
Target
Synergists
Stabilizers
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