Home Gym ExercisesSit Outs
(4.58)
through 19 votes
through 19 votes
| muscles: | Deltoids , Rectus Abdominis , Obliques , Adductors , Abductors , Glutes |
|---|---|
| auxiliary muscles: | Trapezius , Lower Back , Teres Muscles , Hamstrings |
| required: | Doable Without Equipment And Weights |
| optional: | Weight Cuffs |
| fitness level: | Hard |
| exercise type: | Strength |
| Variations available (4) |
General And Specifics
- with this intensive core exercise you can also improve your sense of balance
Starting Position
- knee on the ground and bring your body into the push-up position
- your almost fully stretched out arms support the body
- stretch out the legs backwards
- the hands are positioned below the shoulders, feet and hands shoulder wide away
Correct Execution
- brace your body
- raise the right leg slightly, turn towards the left one
- the left hand lifts off the ground
- guide the leg below the left one
- the upper body follows the motion and points diagonally up then
- keep the leg in the air, you can stretch out the free arm to the ceiling
- hold up the hip
- the body is now only supported by one leg and one arm
- hold the position for a bit and come back to the starting position
- switch sides and do the same course of motions
tips for the workout
- it becomes easier, if you rest the hovering leg on the ground after the turning
- also easier to do: Straight Arm Plank Sweep
- use weight cuffs to impede the exercise