Leg Pull-In

Encogimiento de Piernas

beginnerbody onlyCore (Dynamic)compound

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

abdominals

Lie on an exercise mat with your legs extended and your hands either palms facing down next to you or under your glutes. Tip: My preference is with the hands next to me. This will be your starting position.
Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue the motion until your knees are around chest level. Contract your abs as you execute this movement and hold for a second at the top. Tip: As you perform the motion, the lower legs (calves) should always remain parallel to the floor.
Return to the starting position as you inhale.
Repeat for the recommended amount of repetitions.

Acuéstate en una colchoneta con las piernas extendidas y las manos a los lados con las palmas hacia abajo. Esta será tu posición inicial.
Flexiona las rodillas y lleva los muslos al abdomen exhalando. Continúa hasta que las rodillas estén a la altura del pecho. Contrae los abdominales y mantén un segundo. Las pantorrillas deben permanecer paralelas al suelo.
Regresa a la posición inicial inhalando.
Repite las repeticiones recomendadas.