The Ab Hip Raise with Scissor is an advance exercise for those who have already develop strong core muscles. It works on strengthening your core abdominal muscles as well as strength around the shoulders.
It will improve your posture and help stabilize your movements.
Obliques, Abdominals, Shoulders, Chest
This routine involves sharp motions involving the hips and spine. Be cautious if you have problems in these body areas
Number of Reps and/or Length of Time
1-2 second hold
2-5 second hold
3-6 second hold
Step 1 Watch the instructional video, then read the following for clarification.
Step 2 Lie flat on a mat and face the ceiling and arms parallel to your body.
Step 3 Inhale and contract your spine and abs.
Step 4 Bring your knees to your chest
Step 5 Straighten your leg, so they are perpendicular to the floor.
Step 6 Exhale as you engage your core and shoulder to raise your hips off the floor. Use your arms to assist.
Step 7 Keep raising your legs ( you may need to sway/swing the legs to get into high position) until only your shoulder is touching the floor.
Remember to keep your legs straight and keep your neck and head rested on the floor.
Step 8 Hold in the highest position o your level.
Step 9 Slowly drop your legs and hips but do not touch the floor and pause for a moment
Step 10 Repeat steps 6-9.
Step 11 Rest between sets.
Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.
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