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In a face-down position, using forearms as support, and toes on floor, hold with an aligned body the indicated time.
Step by step
1-Place body aligned with forearms leaning on the floor.
2-Hold hip suspended in the air with body aligned and without touching floor.
3-Hold tensing abdomen indicated time.
Keep straight back and body aligned
Flex the hip (form and angle with body)
Strongly tense abdominals to maintain position
Place forearms on the floor, under chest. Keep legs extended and together. Lean toes on the floor. Elevate hip so that body weight is in suspension, tense abdominals and hold position motionless the indicated time.
Basic Muscles Explanation
The long and fine abdominal rectus goes vertically along the abdominal wall, starting in the pubic bone and ending in the cartilage of the fifth, sixth and seventh ribs and the breastbone. The two halves are separated by a tendinosus parallel band, crossed by three tendinosus lines that give the characteristical divisions in a defined middle section.
Muscles & Joint Actions
Abdominals are beneficial in bodybuilding and fitness in general to obtain a strong and well developed stomach. Abdominals play an important part in spine flexions and in actions such as in gymnastics, trampoline jumps, wrestling and martial arts. Abdominals are also very useful in some sport activities like pitching and batting in baseball, soccer throw-ins, shot-puts, javeline throwing (golf and boxing).
The major rectus has its major participation in hip flexions in any of its variations. But the action of the transversus is not the same, because it has to stabilize the interior of the trunk. We work the transversus in everyday efforts, when we cough or exhale with force.
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