Knee Pull-In is lie flat with hands under your buttocks.
Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck, and shoulders up).
Hold and then slowly return to starting position.
Knee Pull-In: How to do
Lie on an exercise mat. Bend your knees and raise your leg so that they form a 90-degree angle.
Place your palms under your glutes or facing down beside you.
Next, begin the exercise by extending your legs out and touching the floor with your toes so that you feel a tight stretch in your lower abs.
Return to the starting position, inhaling as you do so. Repeat for the number of reps in your set.
Knee Pull-In: Details
Calisthenics exercise that primarily targets the abs.
Learning proper knee pull-in form is easy with the step by step instructions, tips, and the instructional technique.
Knee pull-in is an exercise for those with a beginner level of physical fitness and exercise experience.
Tips
Place your hands under your butt for increase support and form a T with your arms out to the sides for increased difficulty.
Don’t hold your breath as you perform the exercise. Keep your core tight, but breathe throughout.
Variations
Hold a dumbbell or medicine ball between your feet for greater resistance.
Use exercise bands or an ankle attachment with a low pulley machine.
Benefits
Leg Pulls give an enormous stretch to your thighs, hamstrings, calves, knees and ankles
They also exercise your arms and lower back while involving your back and abdominal muscles as well.
This way Leg Pulls, advertently or inadvertently, exercise your whole body.
Contraindications
Leg Pulls are best avoided in cases of ongoing or chronic lower backaches, joint pains, arthritis and sciatica
Even patients of high blood pressure and heart problems are advised to avoid it.
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