Want Strong Abdominals?
Well, you’ve come to the right BLOG. For those of you who have mastered ‘Teaser 1’, it’s time to ‘up the ante’ Take a look at the video below.
Why do this Exercise?
Movement & Dance
Apart from engaging the abdominals, especially Rectus Abdominus (‘six pack’, see my previous BLOG for diagrams) this exercise also engages the Hip Flexors through all the phases of muscle contraction: concentric, eccentric and isometric. You’re also having to balance just to the back of your sitting bones (Ischial Tuberosities) whilst stabilising your trunk and raising and lowering your legs. For movement based activities like Dance, Gymnastics & Climbing this basic conditioning exercise is an excellent starting point.
Sport
Volleyball players would benefit from this exercise, as a drill that would condition them to perform the Volleyball ‘Spike.’ Where the attacking player ‘Pikes’ his or her body as they Spike the Volleyball down the throats of the opposition. Particularly, as you’re learning to contract your hip flexors as you stabilise your trunk. Which is typical of the the final position of a Volleyball Spike. Albeit, executed more dynamically; nevertheless this would be an excellent conditioning drill for a Volleyball Player who struggles to stabilise his/her trunk whilst getting into the Pike position.
TOP TIPS
- Nail down the progressions to this exercise, namely the Teaser Modification & Teaser 1.
- It can be hard to keep the legs straight during this exercise if, like me, you have tight Hamstrings; so give them stretch beforehand.
- Note my breathing patterns, Inhale to establish position, Exhale to lower & Inhale to raise the legs.
- Avoid this exercise if you’ve currently got a bad back. And always get checked out by a GP if you’ve any doubts about your suitability to undertake any form of exercise.