Bent-Knee Hip Raise

Орчуулга хараахан бэлэн болоогүй. Англи хэл дээрх заавар:

1. 1Lay flat on the floor with your arms next to your sides.
2. 2Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
3. 3Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.
4. 4Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.
5. 5Repeat for the recommended amount of repetitions.