You've probably spent sit-ups all your life, and you'll forgive yourself if you think any abdominal exercise performed on your back will become a kind of crunch.
Coach Charlee Atkins, CSCS, says she surprises customers by teaching them ab-circles, a movement that has a similar starting position to situps. At this point, however, the similarities end – and this difference makes the exercise a great success.
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"My clients love this exercise," says Atkins. "They often call" How have I never done that? "Technique popular with gymnasts ̵
"The continuous circle hits the upper abdominals while the rest of the core stabilizes the lumbar spine," says Atkins. "It's a stealth attack on each abdomen: up, down, across, and at an angle."
You do not need any equipment to perform the movement, but if you want a soft underlay, check out this self-rolling yoga mat.
- Lay your legs flat on the floor.
- Place your hands behind your head and keep your elbows open.
- Begin by running your upper body through a circle, always holding a scapula on the mat.
- Slowly move in one direction for 30 seconds, then turn the direction for another 30 seconds.
The movement is simple and easy Your tailbone is not at risk of being scratched on the floor, as is the case with repetitions of crunches or situps. Atkins has one important note before you circled: notice the tempo.
"Do not race through these," she says. "Try to be as slow and controlled as possible."
Add clipping to your routine with three sets of two 30-second rotation periods.