Exercise of the Week

Exercise of the Week: Reverse Crunch with Rotation
Start in a supine position (on your back) with knees bent and
shins parallel to the ground. Begin with a reverse crunch by
bringing the knees toward the chest and lifting the glutes off
the ground. Transition into rotating the knees from one side
of the body to the other, creating an upside down U. Be mindful
of back pain; if there is back pain, ease up on how far to each
side the knees drop.
Click Here to watch a video of this exercise!
CUES:
  • Keep core engaged throughout by pulling belly button to spine
  • Bring hip bones to rib cage
  • Slight bend in the knees
  • BREATHE
MODIFICATIONS:
  • To make this less intense, take out the rotation.
The Prenatal “Why” of his Exercise : This exercise is great for a
prenatal woman in her first trimester. After week 12, replace this exercise
with a Cat/Cow version of the crunch. Be sure the pregnant mom
continues to strengthen her abdominals throughout pregnancy.

 

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