Advanced Heel Slide
Lay in hook-lying position, then place your arms straight down by your sides with your palms down.
Engage your abdominals and pull your knees towards your chest. . . . Keep your back pressed into the floor, and extend your legs as far as you can at approximately a 45 degree angle while still keeping your back on the floor. Pull your knees back into your chest and repeat.
Rectus abdominis, transversus abdominis
TIP: Keep your abs engaged and your spine in neutral throughout the exercise. Pull your shoulders down so that you do not strain your neck or use other muscles besides your abdominals to do the work.
Variations for Advanced Heel Slide
This exercise will help you to connect with your deepest layer of abdominal muscle, the support for good posture and a healthy back.
Keep your feet flat on the floor if you are a beginner to the exercise in order to concentrate on proper breathing and spinal alignment.
This is a challenging exercise that everyone can do to a certain extent. It strengthens the deepest abdominal layer to help achieve good posture and lean abdominals.
This is an effective way to train the abs without laying down on your back, so is especially effective for those who get dizzy easily.
This builds core strength deep down, without having to strain your neck and spine.
Dead bug builds deep abdominal strength in an isometric manner.
This is a great exercise to work your posture and core muscles but without extensive strain.
If you have mastered intermediate birddog, do this advanced level of birddog.
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