Set-Up:
Lie supine on the carriage, legs in tabletop.
Hold the short straps in your hands, arms extended with light tension on the straps.
Movement:
Exhale, lower the arms toward the hips.
Inhale, return the arms overhead to the starting position with control.
Repeat with a smooth, steady rhythm.
Hold:
With chest lifted and legs in tabletop or extended.
Small Crunches:
Tiny upper-body lifts while holding arm reach.
Hundreds:
Small beats with arms up and down. Inhale 5 sec, exhale 5 sec. Keep reaching fingers toward the platform.
Beat Legs:
Hold chest lift, externally rotate legs and extend legs to beat the legs together while holding the arm reach.
1R 1B
6th, 3rd, 2nd
Inhale to prepare, exhale to bring hands to hips.
Muscles Worked:
Transverse abdominis and rectus abdominis for spinal stabilisation.
Deltoids and latissimus dorsi for arm control.
Erector spinae for controlled spinal movement.
Mobilised:
Thoracic and lumbar spine through controlled articulation.
Shoulders through overhead arm movement.
Option to add a Ball:
Ball Under Sacrum (advanced): Place a ball under the sacrum for added instability and deeper core activation.
Ball Between Thighs: Squeeze a small ball between the thighs to engage the inner legs and pelvic floor.
Regression:
Take longer loops in hands for lighter arm work.
Progression:
Perform an upper-body curl while pressing the arms down to the hips, ensuring the lower back stays in contact with the carriage. Optionally, extend one or both legs into extension to increase core demand.
Springs: increase spring resistance to make the straps heavier for the arms.
Modification:
Perform without the straps.
Upper Body Crunch:
Lift head and shoulders into a small curl while performing the arm reach.
Single Leg Extension:
Extend one leg long while the other stays in tabletop.
Double Leg Extensions:
Extend both legs long while pressing the arms down.