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Free Downloads > Home & Education > Hobbies > Abdominal Exercises 1.0 Abdominal Exercises 1.0
Vertical Lying Leg Thrust:Your initial position should be lying on your back. Put your fists under your buttocks to form a cradle. Raise your legs in the air 10"-12" off the ground, knees slightly bent. If you feel any strain on your lower back, bend your knees a little more. Raise your head and shoulders off the ground slightly if you can, to help keep the abdominal stressed. The exercise itself has four phases: 1. Raise your legs until your feet are above your pelvis; focus on contracting the abdominal. 2. Thrust your heels to the ceiling, breathe out, keep contracting
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