Kick out with correct breathing engages all four layers of your abdominal muscles.
Kick-out Exercise Set Up
- Lie down on your back
- Head is in a neutral position with minimal curve. Use a pillow if you have an excessive curve in your neck or are dealing with a forward head syndrome.
- Place your hands to your side for support.
- Keep your shoulders back and down.
- Keep your back flat during the exercise
- Bring your knees to just above your hips to start.
- Exhale and slowly extend your legs. Slow speed builds strength and control. Exhalation engages all four layers of your abdominal muscles and helps you keep your lower back from arching.
- Inhale and return to your start position.
Performance & Safety Tips
- You should not feel any pain during this exercise.
- If you feel pain or discomfort, stop and check with your health care professional.
- Without controlled and full exhalation, you are not fully engaging the deeper layers of your ab muscles.
- Allowing your back to arch and peel off the floor over engages your hip flexors and relaxes your rectus abdominis (six packs.) Out of balance, overactive and shortened tight hip flexors contribute to low back pain.
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