Classification
Type | auxiliary |
Mechanics | isolated |
Direction | pull |
Equipment | mat |
Additional Equipment | - |
Instructions
Preparation
Lie supine on floor. Extend arms along sides of body place palms on floor. Keep fingers close together.Execution
Raise head off floor moving chin toward chest. Simultaneously lift legs into vertical position. Keep knees straight. Keep position for a moment. Return, relax all muscles. Repeat.Variations / Comments
If possible move legs beyond vertical toward head in upper position. Remember to keep legs straight.![Mat Tibetian Rite #2 | Starting Position Mat Tibetian Rite #2 Starting Position](/data/exercisefiles/79/1879.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Mat Tibetian Rite #2 | Ending Position Mat Tibetian Rite #2 Ending Position](/data/exercisefiles/80/1880.jpg)
Muscles
Target | Hip Flexors |
Synergist | - |
Stabilizers | Rectus Abdominis | Obliques |
![Mat Tibetian Rite #2 | Muscles Front Mat Tibetian Rite #2 Muscles Front](/data/musclemaps/93/993.jpg)
Front
![Mat Tibetian Rite #2 | Muscles Rear Mat Tibetian Rite #2 Muscles Rear](/data/musclemaps/94/994.jpg)
Rear