Exercises for the lower straight abdominal muscles
With the sliding towel tip, the contraction occurs particularly in the lower abdominal muscles of the straight abdominal muscle (M. rectus abdominis). Both feet stand close together and with stretched legs on a towel on the floor. The hands are also on the floor with stretched arms shoulder-wide directly in front of the feet.
The starting position resembles an inverted “V”. From this position the stretched legs slide backwards as far as possible. The upper body is thus stretched and tenses the entire torso muscles.
The arms remain stretched during the entire movement. By contracting the lower abdominal muscles, the stretched legs are brought back to the hands and the hips collapse. The head is always in a straight position as an extension of the spine.
Breathing out is always during the contraction. The Reverse Crunch trains especially the lower abdominal muscles of the straight abdominal muscle (M. rectus abdominis). In this exercise, the upper body is not rolled up towards the knees, but the legs are rolled up towards the ceiling.
In the supine position, both legs are stretched at a 90° angle to the upper body and the arms rest on the sides of the upper body with the palms of the hands on the floor. The lumbar spine is in contact with the floor during the entire movement. Both legs are guided to the ceiling by the contraction of the lower abdominal muscles.
In doing so, the buttocks rise slightly from the floor. The palms of the hands experience a necessary counter-pressure in this position. From this position the buttocks are lowered again and a new contraction takes place.
The head is always in a straight position as an extension of the spine. Exhalation always takes place during the contraction. Leg lifting trains especially the lower abdominal muscles of the straight abdominal muscle (M. rectus abdominis).
In this exercise, the upper body is not rolled up to the knees, but the legs are guided to the upper body. In the supine position, both legs are stretched and the arms rest on the sides of the upper body with the palms of the hands on the floor. The lumbar spine is in contact with the floor during the entire movement.
Both legs are guided into a vertical position by the contraction of the lower abdominal muscles.From this position, both stretched legs are guided back towards the ground under enormous abdominal tension without touching down. The head is always in a straight position as an extension of the spine. Exhalation is always during the contraction.
In scissor flutter, the target muscles are the lower abdominal muscles of the straight abdominal muscle (rectus abdominis muscle). In supine position, the body lies on the floor with both arms close to the body. The legs are raised in an extended position at 45°.
Alternating from this position, from the hips, the legs flutter as seen in crawling. The lumbar spine, like the back of the head, is in constant contact with the ground. Exhalation is always during the contraction.
