Pullover crunch on TG exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Pullover crunch on TG )

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Name of exercise  AROM lumbar flx (pullover crunch) w/TG
Other names of exercise Pullover crunch on TG
Description of exercise The Pullover crunch with extended legs on TG exercise is a variation of the traditional pullover exercise that targets the abdominal muscles, particularly the rectus abdominis. To perform this exercise, lie on your back with your legs extended straight up towards the ceiling and your arms extended behind your head, holding a dumbbell or weight plate. As you exhale, lift your upper body off the ground and reach your arms towards your toes, while simultaneously lowering your legs towards the ground. Inhale as you return to the starting position. This exercise not only strengthens the core muscles, but also engages the arms and shoulders, making it a great full-body workout.
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, knees bent, holding handles over head as shown.
  • Tighten abdominals and same time keep arms straight and move them down to knees and raise head and shoulders up and off board.
  • Return and repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion
    Type of Action Flexion, Reposition

    Benefits of exercise

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

  • Increased core strength
  • Improved posture
  • Activates multiple muscle groups simultaneously
  • Targets lower abdominal muscles
  • Can be done with minimal equipment
  • Helps with back pain prevention
  • Enhances balance and stability
  • Can be modified for different fitness levels
  • Can be incorporated into a full body workout
  • Improves overall body coordination.

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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 Pullover crunch with extended legs on TG exercise should be avoided if you have any pre-existing conditions or injuries that may be aggravated by this movement. This includes any back, neck, or shoulder injuries, as well as conditions such as osteoporosis or herniated discs. It is also important to avoid this exercise if you are pregnant or have recently given birth, as it may put too much strain on your abdominal muscles. Additionally, if you are a beginner or have not built up enough core strength, it is best to avoid this exercise until you have properly mastered the basic Pilates movements. It is always important to listen to your body and consult with a fitness professional before attempting any new exercise.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Keep your back straight and core engaged throughout the movement
  • Use a stable and secure surface to perform the exercise
  • Avoid arching your back excessively
  • Do not let your legs drop too low during the movement
  • Use a controlled and slow movement, avoiding any jerky motions
  • Do not hold your breath, remember to breathe throughout the exercise
  • Keep your arms and legs extended throughout the movement
  • Avoid locking your elbows or knees
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Obesity
  • Diabetes
  • Heart disease
  • Asthma
  • Scoliosis
  • Herniated disc
  • Low back pain
  • Hip pain
  • Knee pain
  • Ankle pain

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    Frequently asked questions

     

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