Setup: lie with the back on the roller, the bent legs lifted to the ceiling, the arms long to the sides with the little finger edges on the ground (photo 1).
Action: breathe in and reach both legs out (photo 2), breathe out and bend both knees back toward your chest (photo 3).
Modification 1: lie with the back on the roller, roll your head and spine as far as the low thoracic vertebrae up, lift the bent legs to the ceiling, the arms long to the sides with the little finger edges on the ground (photo 4). Breathe in and reach both legs out (photo 5), breathe out and move the legs back toward your chest.
Precision Points: extend your legs just as high as they allow you to keep your pelvis motionless, move the knees toward your chest with the work of the abdominal muscles.
Purposes: strengthening of the abdominal, femoral and gluteal muscles.
photo 1
photo 2
photo 3
photo 4
photo 5