expic

040

LYING PELVIC LIFT

Preparation

Set resistance level to maximum. Attach the strap with both loops at the bottom.

Starting Position

Lie on the ground with your head near the column and place both feet into the loops. Legs are extended but not tensed, and the torso and pelvis are on the floor. Your arms are resting out to the sides.

Execution

Press your pelvis upwards into the plank position until the thighs and torso are in the same line. Maintain your body tension and contract the buttocks. Then slowly lower the pelvis without touching the floor. The shoulders and torso remain relaxed.

Hint

Keep the legs parallel and close together.

Variants

Adjust the height of the strap. One-legged variation: the other leg is suspended and held at the same height or bent while resting on the thigh (requires more tension in the body, change sides).

Warning

Insert the blocker only on maximum resistance level.