Supine Hip Hinge
Roll a small towel and place it under the nape of your neck for cervical support. Then fold a small towel in thirds and place on the floor, then lay down with your tailbone on the towel. This reminds your hips not to tilt forward during the exercise. Hands should be placed on your hipbones or on the floor next to your hips.
Pull your abdominals into the floor, lift one knee in the air over your hip. Return to the starting position, then reverse on the other side. Focus on keeping your hips and spine still during the movement.
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Transversus Abdominis
TIP: Let your fingers be your brains and give you feedback, ensuring that your abs do not raise towards the ceiling once you take your feet off: place them on your stomach and try not to push your abs into your fingertips.
Variations for Supine Hip Hinge
Tva Pull
This exercise will help you to connect with your deepest layer of abdominal muscle, the support for good posture and a healthy back.
The 100s
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.
Sphinx
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.
Heel Slide
This builds core strength deep down, without having to strain your neck and spine.
Dead Bug
Dead bug builds deep abdominal strength in an isometric manner.
Birddog
This is a great exercise to work your posture and core muscles but without extensive strain.
Advanced Heel Slide
Once you have mastered the heel slide, try this exercise to take your strength to the next level.
Advanced Birddog
If you have mastered intermediate birddog, do this advanced level of birddog.
Selected Exercises
Add exercises to a workout by clicking the 'Add To Workout' button.