STRENGTHENS
ABS AND CORE, SHOULDER GIRDLE
STARTING POSITION
Using the captain’s chair, prop yourself high with your elbows
under your shoulders. Aggressively reach your head up toward the ceiling to
maintain an energetic lift (A). This creates the
ideal foundation from your shoulder girdle.
MOVEMENT
Bring your knees forward and upward by contracting your abs and
without using momentum (B). HARD
Pause with your knees at chest height. Your pelvis should tuck
under and pull away from the pad just a tiny bit.
Slowly lower your legs back to a straightened, hanging position
(A). EASY
Why It’s Perfect for
You
This. Will. Make. You. STRONG.
While this exercise is for your abs and core, there is a secondary
benefit that comes from propping yourself up in the chair. By aggressively
extending upward, you will be pushing with the muscles at the base of your
shoulder blades. This improves shoulder-girdle stability. Also, the action of
extending toward the ceiling strengthens the area under the arm and around the
back that causes bra bulge.
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