Expansion Sit-Backs - An Amazingly Effective Abdominal Exercise You've Probably Never Done Before

Keep this neutral posture position during the exercise. Gently place your tongue on the roof of your mouth (this stabilizes your cervical spine) and tilt your chin toward your chest a small amount.Do not hook your heels or feet under any piece of furniture or have them held down. Doing feet-anchored under is a common practice for standard sit ups, but you are going to do just the opposite.We are going to eliminate the hip flexor activation by hooking your heels behind an immovable object. Octagon dumbbells that do not roll work, well and power blocks also work great. If you have a partner, have them kneel in front of you and grasp the back of your low leg (Achilles tendon area) and have you pull into the grasp. Do the same with any object. Hook and pull your heels toward your glutes. This is what eliminates the hip flexor from helping. It is called the Law of Reciprocal Inhibition.Movement: Hook your heels as directed; slowly use your arms to walk your chest to your knees. Place your hands next to your belly button so you can palpate or feel you abdominal wall. Maintain good posture and slowly lean back away from your knees to a position your fell comfortable. As you move away you will notice your abdominals begin to tighten down. Some of you will only be able to go back a few inches before your feel uncomfortable. That is OK!Now from that position hold it for 15-20 seconds and you will notice your abdominals start to quiver. At this time relax and lay back on the floor, release your heels and rest for 30-45 seconds. Repeat this exercise 3-5 times per session.You can find more at the web site belowAfter each workout you will be able to lean back farther and hold the position for 20 seconds before your abs start shaking.

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Musaa comment`s:

Post is correct, add site to your favorites.

25.12.2009

ДeдO comment`s:

I do not remember where I had met a similar theme, but anyway thanks

20.02.2010

Mif comment`s:

Anonymous kill yourself

10.05.2010

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