Time to grab those resistance bands!
The move looks intense , so of course we wanted a little more detail. We decided to go straight to Athayde to ask him to break down what muscles it works and how to do it right., Athayde. Most exercises that involve moving your legs while keeping your core engaged put the majority of the work on your lower abs and your hip flexors. That's why it's so important to concentrate on initiating the movement from your abs and squeezing the core muscles tight the entire time.
To do it, start lying down on the ground in a tabletop position with your arms by your sides, while your workout partner loops a resistance band around your feet. Engage your core and use your abs to pull your legs toward your face. As you pull and stretch the band, you'll feel the resistance. Then, extend your legs out straight slowly. Your partner should hold the band firmly—a low stance like Athayde's can help them stay stable to be an effective anchor.
"It is crucial to always engage your core throughout the movement," Athayde tells SELF. "[This will help] alleviate pressure on the lower back." He also notes that this is an "advanced exercise that requires a great deal of control over the abs." If you feel your lower back start to lift off the floor, try using a lighter band. You can also put your hands right under your hip bones to help add a little support. Be sure to communicate to your partner how your body is feeling, and stop and adjust if you need to re-engage your core.are an update to the classic "partner holding your ankles" sit-ups we've all done in gym class.
Athayde suggests adding this move toward the end of a core workout. He prefers to work through ab moves like planks and leg lifts, then finish up a session with 15 reps of this move with a 10 second hold on the last tuck. "If you can shoot for 20 to 25 reps, that's even better!" All you need is a band and a friend who's down to spot you.
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