Resistance Knees

Avoid this exercise if you suffer with lower back problems.

Lie flat on the floor, keeping your lower back and head in contact with the floor, using your arms to push yourself down.

Attach a suitable resistance band around a secure object, 18 - 24 inches off the floor, hooking the loops of the band around each foot. It is essential that you position yourself in a position that enables you to work through a full range of movement, having to much tension on the band at the start may cause you difficulties to bring both knees up to your chest.

Lift both feet off the floor, keeping your ankles and knees together throughout the movement, whilst keeping your lower back pulled in to the floor.

Exhale and smoothly pull your knees towards your chest. Avoid letting the legs come up or go out to far, as this can cause injury to the lower back.

Focus on keeping your abs contracted throughout, especially on the outward phase, where your feet should still maintain resistance on the band.

Intermediates aim for 12 - 20 reps full movement, repeated twice after 20 seconds rest.

Advanced work for 20+ reps for three sets with 20 seconds rest, aiming to hold in the final phase for 2 - 5 seconds.