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Modified bicycle crunch2/29/2024 ![]() ![]() From here, use your abs to lower your torso back a few inches, so that your torso and knees form a V-shape. Starting on the edge of your chair, engage your core and raise both legs up and off the floor, keeping a slight bend in your knee. Make sure the move is coming from your midsection, and you’re not pulling on your neck to move your body. Return to the resting position, then repeat, this time with your right elbow and your left knee. At the same time, lift your right foot off the floor to touch your elbow (don’t worry if they don’t actually meet). Twist from your core, and lower your left elbow towards your right knee. Starting on the edge of your chair, with your feet flat on the floor, place both hands behind your head, resting on your temples. Once you’ve mastered the chair sit-up, why not try these other seated ab variations? Seated bicycle crunches Remember, the movement should come from your abdominals, not your upper body. It’s also important to relax your head, neck, and shoulders during this exercise. ![]() Move slowly and with control - you don’t want to rush this exercise and shouldn’t be jerking your torso back and forth. Chair sit-ups: Form mistakes to look out forĪs mentioned above, you want to be careful not to arch your back during this exercise, as this can put pressure on your spine. Working from a seated position helps you isolate your abdominal muscles, helping you strengthen and support your spine. These muscles help support your lower back and hold your torso upright, so it’s important to work on them. Like sit-ups you might do on the floor, these chair sit-ups target most of the muscles in your mid-section, including your deep core muscles, the transverse abdominis, the six-pack muscles, known as the rectus abdominis, and the obliques, which run along the sides of your trunk. As soon as your back arches your abdominal muscles stop working as hard, and you risk injury. If you do find yourself rounding at the lower back, reduce your range of motion. You shouldn’t be leaning so far back that your lower back arches - instead, your lower back should be straight throughout the exercise. It’s important not to over-extend during this exercise. Moving from your abs, raise your torso back to your starting position.You should feel your abdominal muscles working hard to hold you here, and might even notice a slight shake. Slowly, and with control, lean you torso back towards the back of the chair, and pause when you are leaning as far back as you can.By this we mean think about sucking your belly button into your spine. Either cross your arms over your chest, or extend your arms straight away from your torso, and sit upright in the chair and engage your abs.Start by shifting yourself forward in the chair, so you are on the edge of the seat with both feet flat on the floor.
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