Guide for Beginners (XIV): Trunk Lifts on the Ground

In our Guide for beginners It could not miss an exercise that works one of the most sought-after areas of the body such as the abdominal muscles, so today we will explain a basic exercise that all tend to perform but it deserves to run with good technique. It is of the trunk floor lifts.

Performance technique of trunk floor elevations

To make this exercise We must start by going to sleep face-up on the floor or on a mat. We put our feet on the ground and bend the knees at the same time that we stand behind the head hands, at the height of the neck, without the need to interlace your fingers.

From this position we must inspire and then raise the trunk while we exhale the air, while we get the abdomen. Back should Flex without detach all of the soil, but that only the upper part of it must be raised while shoulders and neck relaxed. Slowly return to the starting position without completely rest your head on the floor.

This exercise can be done more easily if a partner holding feet so that they do not mobilize during the the trunk lift, We can also raise the torso without placing the hands behind the head, but bringing the arms forward. With these variants we start if we do not have sufficient strength in the abdomen and the exercise is difficult.

Muscles worked to do trunk lifts on the ground

The trunk floor lifts they are an exercise that work especially the abdominal muscles, mainly requested muscles as the straight most of the abdomen and straight anterior.

Although secondary way requires the work of the obliques and hip flexors, being the most oblique and the tensor fascia lata, great partners in the movement of the trunk lift.

Tips and common mistakes when making trunk lifts on the ground

  • Chin touches the chest: It is a common mistake that can harm us the cervical area and showing a bad performance technique, because the back must be slowly raised vertically upwards, not toward your knees. To achieve this, imagine to pull from your sternum forward and up.
  • It makes strength hands against the head: This can overload the cervical and produce large contractures. In addition, the movement must occur by contraction of the abdomen, therefore if you have trouble do not pull on your neck to raise the trunk, cross your hands in front of the chest or think to pull it from the trunk gently, not of the head.

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