Abdominal single leg pull in exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Abdominal single leg pull in )

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Name of exercise  Iso lumbar/abdominal training supine
Other names of exercise Abdominal single leg pull in
Description of exercise The abdominal single leg pull is a Pilates exercise that targets the core muscles, particularly the abdominals. To perform this exercise, lie on your back with your legs extended and your arms by your sides. Lift one leg off the mat and bring it towards your chest, while simultaneously lifting your head and shoulders off the mat and reaching your hands towards your ankle. Hold this position for a few seconds before switching legs. This exercise not only strengthens the abdominal muscles, but also improves flexibility and balance. It can be modified for different fitness levels by adjusting the range of motion and number of repetitions.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back, tighten abdominal muscles, visualize trying to push belly button up under ribs.
  • Use your hand to help push belly button up under ribs if needed.
  • While maintaining abdominal tension, lift one leg up to 90 degrees, with knee bent, as shown.
  • Slowly lift other leg up to 90 with knee bent, maintaining abdominal tension.
  • Hold for 5-10 seconds, then return legs to floor.
  • Repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise __
    Type of Exercise Static
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Abduction, Elevation, Reposition

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Core strength
  • Improved balance
  • Increased flexibility
  • Toned abdominal muscles
  • Improved posture
  • Better coordination
  • Targets multiple muscle groups
  • Low impact exercise
  • Can be modified for all fitness levels
  • Can be done anywhere with no equipment needed

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The abdominal single leg pull exercise should be avoided if you have any existing injuries or conditions that may be aggravated by the movement, such as lower back pain or knee problems. It is also not recommended for pregnant women or individuals with weak core muscles. If you experience any pain or discomfort while performing the exercise, it is important to stop and consult with a medical professional. Additionally, if you are new to exercising or have not been properly trained on how to perform the exercise correctly, it is best to avoid it until you have received proper instruction.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Do Not Hold Breath.

    • Helpful in Diseases

  • diabetes
  • obesity
  • lower back pain
  • digestive disorders

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    Frequently asked questions

     

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