Alternate sides or do equal reps on each side so that you work both sides equally. As you lift your upper body off the floor, rotate your torso to one side so that the elbow reaches toward the opposite knee. You can also engage the obliques with more intensity during a sit-up by adding torso rotation. But even with your feet unrestrained, you need to keep your feet anchored to the floor as you lift the torso off the ground. Brace core and raise your hips and knees toward your head, making sure to keep tension on the foam roller the entire time. Grip the sides of the dumbbell heads for support. Don’t tuck your toes under a bar or bench and don’t have someone hold them down. Lie on the floor with a foam roller squeezed under knees bent to a 90-degree angle and a heavy dumbbell over your head. Variations: To take some of the workload off the hip flexors and shift it to the abdominal muscles make sure your feet aren’t restrained.
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