Bent-Knee Hip Raise

Schritte

1. 1

   Set up

   Lay flat on the floor with your arms next to your sides.

2. 2

   Perform the movement

   Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches. Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest. Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.

3. 3

   Finish the set

   Repeat for the recommended amount of repetitions.