In collaboration with Lorna Jane at Huntington Beach, ScientiFIT brings you an informative lecture on
Published on May 30th, 2012 | by ScientiFIT2
Summer Abs: Form is Everything!
Hamstring pull is a Pilates exercise targeting the upper and middle abdominal muscles. This exercise, however, is often executed with minimal attention to form.
- Begin by lying on the floor, both legs extended out in front of you.
- Pull the abdominal wall in and close down the ribcage.
- Push your lower back into the floor to further engage the abs.
- Keeping both legs straight, lift the left leg up directly toward the ceiling, perpendicular to the floor.
- Lift the right leg off the floor 4 inches and let it hover over the floor.
- Place both hands behind your left ankle, calf, or thigh (but NEVER behind the knee).
- Lift your head, neck and shoulders off the floor.
- FLEX (do not point) the toes on both the right and left legs.
- PRESS your left ankle/calf/thigh into your hands as if you were pushing your leg AWAY from you. This is where the ab work actually happens! Do NOT pull the leg in towards you. Push it away and press it into your hands.
- Switch the legs: lower down the left leg as you simultaneously lift the right leg up.
- Take a hold of the right ankle/calf/thigh with your hands and again, press the leg away.
- Switch the legs.
- Repeat 10 times on each leg.
To exit, lower down both legs on the floor slowly as you pull the abdominal wall in.