Lying Reverse Abdominal Press

Lying Reverse Abdominal Press

Starting Position:

1. Lie flat on your back on a comfortable surface, like an exercise mat.

2. Bend your knees so your feet are flat on the ground, hip-width apart.

3. Raise your legs by bringing your knees toward your chest. Your shins should be parallel to the ground, and your thighs should be perpendicular to your body.

4. Keep your arms either at your sides or bent at the elbows with your hands resting gently on your chest.

Movement Instructions:

1. Engage Your Core: Tighten your abdominal muscles to stabilize your spine.

2. Press Down: Using your hands, gently press your knees forward, engaging your core and maintaining the position of your feet and hips.

3. Return: Slowly pull your knees back towards your chest, avoiding arching your back. Use your abdominal muscles for control.

4. Repeat: Perform 10-15 repetitions, ensuring that you maintain a steady pace and keep your core engaged throughout the exercise.

Breathing:

• Inhale as you press your knees forward.

• Exhale as you draw your knees back towards your chest.

Tips:

• Focus on smooth and controlled movements; avoid rushing through the exercise.

• If you feel discomfort in your lower back, adjust your leg position or reduce the range of motion.