Exercise Database

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Course: PHRE 1041 – Principles of Fitness Movement Pattern: Core | flexion Target: Rectus Abdominus Synergist(s): Obliques, Transverse Abdominus
Exercise
Regressions: Crunch Progressions: Stability Ball Pike | TRX Pike

Equipment: Body Weight
Description:

Set-up

Have client lie on their back on the floor with one leg extended straight and flat on the floor. The knee of the opposite leg should be bent and the foot flat. Have client place their hands hands palms down on the floor underneath the natural arch in their lower back. (Make sure client does not flatten their backs.)

Execution

Have client slowly raise their head and shoulders off the floor without bending the lower back or spine, and hold this position for 7 to 10 seconds, breathing deeply the entire time. That’s one repetition.

Do all repetitions. In subsequent sets, switch legs that are extended.

Common Error(s): Inappropriate momentum
Spotting:
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