Suspended bench situps

FLEXOR MUSCLES OF THE HIP

Soleus

Rectus Femoris

Comment: This movement requires a fair amount of strength, which you can build through other easier exercises.

Iliopsoas

Psoas Psoas

Rectus femoris

Tensor fascia lata Sartorius

Vastus lateralis Rectus femoris

Vastus medians

Quadriceps

Comment: This movement requires a fair amount of strength, which you can build through other easier exercises.

Quadriceps, rectus femoris

External oblique Tensor fascia lata

Gluteus medius

Position the feet under the pads, with the torso suspended in midair, hands near the ears:

• Inhale and raise the torso, trying to bring the head to the knees while rounding the spine.

• Exhale at the end of the contraction.

This exercise develops the rectus abdominis. It also contracts the obliques, but less Intensely.

Because of the forward tilt of the pelvis, the rectus abdominis, Iliopsoas, and tensor fascia lata contribute strongly.

FLEXOR MUSCLES OF THE HIP

Iliopsoas

Psoas Psoas

Rectus femoris

Tensor fascia lata Sartorius

Vastus lateralis Rectus femoris

Vastus medians

Quadriceps

Peroneus brevis

Soleus

Extensor .

diqitorum lonqus Uuadnceps, vastus lateralis

Fascia lata, iiiotlbial band

Greater trochanter

Gluteus maxlmus

[T] The movement

[2] Variation with arms extended in front to make the movement easier.

[T] The movement

[2] Variation with arms extended in front to make the movement easier.

Fire Up Your Core

Fire Up Your Core

If you weaken the center of any freestanding structure it becomes unstable. Eventually, everyday wear-and-tear takes its toll, causing the structure to buckle under pressure. This is exactly what happens when the core muscles are weak – it compromises your body’s ability to support the frame properly. In recent years, there has been a lot of buzz about the importance of a strong core – and there is a valid reason for this. The core is where all of the powerful movements in the body originate – so it can essentially be thought of as your “center of power.”

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