Sets: 2-3

Reps: 8-12

• Sit on the mat with your knees bent. Hold the resistance band out in front.

• Inhale and expand the ribcage to prep for the movement.

• Exhale and zip up your core, lower, middle and upper abs. Pull the band taut. Lean back as far as you feel you can control.

• Inhale and reset once you are back in the starting position.

• This movement is more of a hinge back, vs rounding or rolling.

• The band is there is provide a resistance for your abdominals to respond to. You should feel your core engaging as you pull the band vs. just your shoulders working.

• Monitor for your abs wanting to push out and really focus on drawing inwards. A good cue is “draw in away from your waistband”.

• You should mainly feel this in your core muscles, not the low back or hip flexors taking over.

  • If you predominantly feel this in your hip flexors, try either adding a yoga block between the knees to squeeze OR try this exercise with your legs straight instead of bent.

  • If you predominantly feel this in your lower back, try adding the pilates ball behind your low back for support.

Modifications:

• Decreasing the range of motion of the lean back.

• Performing this from a seated position on a chair instead of the mat.