Classification
Type | auxiliary |
Mechanics | isolated |
Direction | pull |
Equipment | mat |
Additional Equipment | - |
Instructions
Preparation
Lie supine on mat. Place one foot on floor, raise other thigh up just before perpendicular to floor. Hold hands besides head with fingers against back of head. Raise torso slightly off floor.Execution
Flex and twist spine in direction of free leg. Let opposite elbow travel toward knee while pulling thigh toward head until elbow reaches knee. Return and repeat.Variations / Comments
Keep spine flexed throughout motion. Donīt let shoulderblade of raised side touch floor.![Mat Chinnies, Side | Starting Position Mat Chinnies, Side Starting Position](/data/exercisefiles/97/2697.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Mat Chinnies, Side | Ending Position Mat Chinnies, Side Ending Position](/data/exercisefiles/98/2698.jpg)
Muscles
Target | Obliques |
Synergist | Rectus Abdominis | Hip Flexors |
Stabilizers | Hamstrings | Hip Adductors |
![Mat Chinnies, Side | Muscles Front Mat Chinnies, Side Muscles Front](/data/musclemaps/49/1149.jpg)
Front
![Mat Chinnies, Side | Muscles Rear Mat Chinnies, Side Muscles Rear](/data/musclemaps/50/1150.jpg)
Rear