Hands on the carriage a few inches away from the edge in a high plank position. Fold the body in half by lifting the hips high, keeping the heels high, then repeat to return to the 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: 1B – move hands further away from the shoulder rests.
Regression: Hands closer to the shoulder rests, or a kneeling option – this will look like an ab roll-out to all fours tabletop. Hands on carriage, add foam protector for knees.
Advanced option: Feet on footbar.