Bent Knee Flexors

Rest your elbows and forearms on the support pads, aiming to keep your arms bent at right angles whilst supporting the weight of your body off the floor.

Concentrate on keeping your back in contact with the rear support throughout the movement, using the handles to push yourself back.

Keeping both ankles and knees together, bend your legs so that your thighs are parallel to the floor.

Using your lower abs slowly lift both knees up towards your chest, avoid forcing the movement with momentum, slowly inhale as you lower to the starting position prior to commencing the movement again.

The lift phase can also be in small 2 - 4 inch pulsing movements, again keeping the action smooth.

Beginner's aim for 6 - 10 small lifts repeated twice.

Intermediates aim for 10 - 15 small lifts, followed by 10 - 15 larger lifts.

Advanced work for 15 - 25 small lifts rest for 20 - 30 seconds then perform 15 - 25 larger lifts.

Always stop immediately if you feel any pain, especially in the lower back.