What’s up ? This is THE stephane ANDRE ! I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.
On your elbows with your back on the backrest :
Inhale and back up your knees to your torso by rounding your back to feel your abs contraction.
Exhale at the end of the movement.
This exercise works the hips flexors, mainly iliopsoas, obliques and rectus abdominis (it’s the inferior part of the rectus abdominis which works intensely).
To target the work on abs, it’s advisable to make small swings of legs with your rounded back, without ever lowering your knees below the horizontal.
To increase the intensity, the movement can be done with your legs stretched but it’s necessary to have a good hamstrings flexibility.
You can keep your knees grouped to your torso for a few seconds to have an isometric contraction.
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