Objectives

  • Increase strength and endurance in the deep core and shoulder stabilizer muscles.
  • Promotes healthy functional movement patterns through core stabilization.
  • Strengthens and protects back from injury.

Targeted Muscles

  • Deep Core Abdominal Musculature
  • Shoulder and Chest Musculature

How to Perform

1Begin by facing the floor with your elbows under your shoulders and your lower body resting on the floor.
2Engage the core by drawing the belly in towards the spine gently.
3Begin to lift your hips up as you come to rest on your knees.
4Ensure a neutral spine and hold.
5Slowly lower your hips and come back to the start position.

Common Challenges

  • Many over recruit the outer layer abdominal muscles and arch the upper and lower spine. To ensure it is done correctly, try and maintain a neutral spine with shoulders away from the ears.

Load Sets Reps Tempo Rest
Elbows to knees 2 1 Hold 10 sec to 30 sec 45 sec to 1 min depending on exercise response

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