Pilates Resistance Bar - Reverse Crunch

Workout Suggestions

  • Beginner 8-10 Reps

    1-3 Sets

  • Intermediate 12-15 Reps

    2-4 Sets

  • Advanced 15-20 Reps

    2-4 Sets

Preparation
Attach a resistance band to a door anchor. Place the door anchor at the top of a door. Connect the other end of the band to a D-ring on an ankle strap. Do the same for a pair of resistance bands. Lie supine on floor and palms facing downward flat at the sides.

Execution
Raise legs by flexing hips and knees until hips are fully flexed. Then raise hips from floor by flexing waist, hips and knees are extended and body is straight. Repeat.

Comment
The Rectus Abdominis and Obliques only contract dynamically if actual waist flexion occurs. With no waist flexion,Rectus Abdominis and External Oblique will only act to stabilize pelvis and waist during hip flexion. It may be necessary to completely flex hips before waist flexion is possible.

Items of Interest

Muezna Non Slip Yoga Socks for Women, Anti-skid Pilates Ballet Barre Bikram Studio Socks with Grips (Black Gray)
Maximo Exercise Mat, Multi Purpose Yoga Mat 183cm x 60cm Extra Thick Ideal for Pilates, Sit-Ups, Planks, Stretching, Push-ups Exercise, Home Gym
INMAKER Resistance Bands for Women and Men, Exercise Bands for Legs and Glutes,Funda (10-40lbs),Green, Yellow, Red, Blue, Black
Foam Mats Interlocking Foam Floor Mats 20 Piece Large Gym Mat Exercise Mats Gym Flooring Floor Protector for Floor Mat Workout or Gym Equipment at Home Foam Rubber Mat Foam Floor Tiles 30 x 30 x 1cm

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