Forearms on the carriage, hold on to the shoulder rests. Lift hips, keeping heels high to pike, then return to plank position.
1B.
Down or up.
Inhale in plank to prepare, exhale to pike the hips up.
Develop muscular strength of the transverse abdominis, pelvic floor, multifidus, and obliques. Scapular and pelvic stabilisers, and strengthen hip flexors as prime movers.
Progression: 1Y (advanced).
Regression: More springs or a kneeling option – this will look like an ab roll-out to all fours tabletop. Hands on carriage, add foam protector for knees.