Start in the Active Sitting position, then place your hands behind your head.
Curl your pelvis under you and engage your abs as you walk forward one foot at a time until your torso is parallel to the floor and your focus is towards the ceiling. Walk in by tucking your hips under, engaging your abdominals, then walking in slowly one foot at a time until you are seated upright.
Rectus abdominis, Trapezius, Erector spinae
TIP: Try to make the walk smooth and lift up your feet each time you step instead of dragging them on the ground.
Variations for Walkout
This is an advanced exercise which works your TVA intensely.
This exercise teaches you how to round your spine with your abdominals engaged so that you can sit up with ease and without taxing your back.
Challenging for your abs, co-ordination, and balance, this works your glutes and abs, including your obliques.
The importance of abdominal strength virtually cannot be overstated. It provides a support system for your entire body, and these crunches can get tough quickly when executed properly.
Involve your entire abdominal section in this exercise.
This adds difficulty by taking the weight of the ball and your arms overhead so that your abs stay engaged even as you are laying on the floor between crunches.
Use the ball with the backs of your legs for a change.
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