Bent-Knee Hip Raise

Elevación de Cadera con Rodilla Flexionada

beginnerbody onlyCore (Dynamic)compound

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

abdominals

Lay flat on the floor with your arms next to your sides.
Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
Using 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.
Squeeze 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.
Repeat for the recommended amount of repetitions.

Acuéstate boca arriba con los brazos a los lados.
Flexiona las rodillas a unos 75 grados y levanta los pies del suelo unos 5 cm.
Usando los abdominales inferiores, lleva las rodillas hacia ti manteniendo el ángulo de 75 grados. Continúa hasta levantar las caderas del suelo rodando la pelvis hacia atrás. Exhala durante esta parte. Al final, las rodillas estarán sobre el pecho.
Aprieta los abdominales un segundo en la parte superior y regresa lentamente a la posición inicial mientras inhalas. Mantén un movimiento controlado.
Repite la cantidad de repeticiones recomendadas.