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Exercise Benefits With Proper Form & Technique

Pendulum

(3.75)
through 4 votes
Human
muscles:Lower BackMuscle, Rectus AbdominisMuscle, ObliquesMuscle, AbductorsMuscle, GlutesMuscle
synergists:TricepsMuscle, DeltoidsMuscle, QuadricepsMuscle, HamstringsMuscle, AdductorsMuscle
required:Doable Without Equipment And Weights
optional:Bench, Seat, Exercise Ball, Weight Cuffs
fitness level:Normal
exercise type:Strength, Cardio
Variations available (7)
Starting PositionExecution - 1nd Step
Execution - 2rd StepExecution - 3th Step

Starting Position

  • go down on all fours
  • your arms are stretched your hands right below the shoulders
  • hold the back straight
  • stretch out the legs almost fully and raise your buttocks as high as possible
  • the feet are on their balls
  • your body forms a turned over V

Correct Execution

  • brace the abs
  • now move one leg to the side, until it is about parallel to the ground
  • swing it back
  • if the leg is in the starting position on the ground, swing the other leg to the side
  • let the leg come down again and go on with the other leg
  • swing the legs alternatingly for some time to make it effective

tips for the workout

  • put your hands on a higher position, for example onto a chair of a gym ball to make the exercise easier
  • use weight cuffs to impede it