Exercises the abdominal muscle in a way Pond surveys

Pond surveys

This weight training exercise works the abdominals and strengthens the waist. He has the reputation of soliciting the lower abdominals. Unlike other exercises, this one does not allow to add ballast, but it nevertheless is effective.

Targeted muscles

The basin survey on an inclined plane requires the great right of the abdominals.

The big straight, the "chocolate bar" is part of the abdominal strap with the obliques and the transverse and allows the bending of the trunk. The abdominal exercises where one raises the pelvis and the legs while keeping the bust fixed have the reputation of working more down the abdominals. Those like the crunches where the rib cage is wound with the immobile legs would do more work the top of the abdominals.

Execution of the exercise

Two slightly different variants are possible. It can be done on inclined bench and also on the ground. Lying on the bench, flexed legs, take off the buttocks by rolling the lower back and bring the knees towards the chest. Slowly return to starting position.

Breathing

Inspiration at the beginning of movement when the rib cage is open.

Safety instructions

Depending on the inclination of the bench, care must be taken that the feet never touch the ground. Always slow down the execution of the exercise, avoiding to arch the lumbar when the legs go down. For the benchless version, put a mat on the floor to avoid hurting your lower back.