Exercises the abdominal muscle in a way Knee Reports

Knee Reports

This abdominal muscle exercise is often performed on a Roman chair, a device found in most weight-training rooms. It strengthens and muscles the waist, the abdominals but also the flexors of the hip.

Targeted muscles

He asks for the great right of the abdominals in static, the right anterior and the psoas iliac.

The large right is part of the abdominal strap with the obliques and the transverse. The action of the great right is the bending of the trunk.

Execution of the exercise

Hanging on a bar, on a espalier or called on a Roman chair, climb the knees as high as possible by contracting the right of the abdominals. Slowly lower backwards without arching the lower back until the thighs are parallel to the ground. The amplitude does not need to be large, so try to wind up abdominals.

Supended at a bar, you can harden this exercise by finishing the movement by a pelvic coil up to touching the bar with your feet. The final "ball" position makes it possible to stretch the entire upper part of the back and also the backs.

Breathing

The muscles being constantly contracted, having easy breathing is difficult. Exhale by contracting hard.

Safety instructions

This exercise is of little interest because the great law is worked in static. It is mainly the psoas-iliac and the anterior right - the flexors of the hip - that are worked. It is better to carry out crunches or pelvic surveys that wind the spine and demand the great right of the abdominals in dynamics.

Think about stretching because shortening due to lack of flexibility of the hip flexors is often responsible for lower back pain.

Share this articl