Sunday, October 30, 2011

Exercise of the Week - Walk up and down

Balance on your sit bones and grabbing your legs behind your knees. You consciously maintain a submaximal contraction of your abdomen (30%) contraction. In this position you’re maintaining a neutral spine and your shoulder blades are depressed towards the spine.

You initiate the movement by tilting your pelvis forward. You will lower your body down by walking your hands down your legs. Then repeat the movement as you come back to the starting position.

See to that you maintain the form of the movement; you are focusing on your core and maintaining a submaximal contraction in your abdomen.

A note of caution this movement involves flexion of the spine, which may be contraindicated for people with lower back problems.

Frank Mapranny,
HOD Fitness,
Your Fitness club

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