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Muscles involved in the front plank include: [7] Primary muscles: erector spinae , rectus abdominis (abs), and transverse abdominis . Secondary muscles ( synergists / segmental stabilizers ): trapezius (traps), rhomboids , rotator cuff , the anterior, medial, and posterior deltoid muscles (delts), pectorals (pecs), serratus anterior , gluteus ...
Step forward with right leg, bending knees 90 degrees, front right knee tracking over toes and left knee hovering just off the floor. Drive through feet to step right foot back. Repeat on left side.
Rotate your torso to bring your right elbow toward your left knee as you extend your right leg. Switch sides, bringing your left elbow to your right knee. Continue alternating in a pedaling motion. 4.
Lifting up into this position teaches the posterior muscles to work together in tandem, with the shoulders lifting up the arms and the glutes, hamstrings and back working to lift the legs. Lie on ...
Major variants: reverse ~ (curling the pelvis towards the shoulders), twisting ~ or side ~ (lifting one shoulder at a time; emphasis is on the obliques), cable ~ (pulling down on a cable machine while kneeling), sit-up ~ (have [chest] touch your knees), vertical crunch (propping up to dangle legs and pulling knees to the [ chest] or keeping ...
This movement has also been described as negative training. This "negative" movement is necessary to reverse the muscle from its initial trajectory. [1]When the load exceeds the force that can be developed by the muscle at a constant length, as in an eccentric muscle action, the exercise is referred to as involving negative work, because the muscle is absorbing energy.
Leg raises may also be performed with the addition of a weight. This is usually held between the feet and may be a small dumbbell or medicine ball. A large amount of weight can be lifted if the "knee raise" style is used in a standing position. This exercise is also known as a thigh raise and involves the holding of a barbell, dumbbell or ...
Explosively sit up, bringing right knee toward chest, right arm back, and left arm forward at 90-degree angles. Reverse the motion with control and repeat on the other side. That's 1 rep. V-Up ...