body Lifting from the prone position according to the method of Janda

Lifting the torso from a prone position according to the method of Janda — technique exercises:

1. Lie on the floor, legs bent at the knees at a 90 degree angle, feet resting on the floor, arms crossed on his chest. This will be your initial position.
2. Squeeze your buttocks and tighten your hamstring. Take a deep breath, filling lungs with air. Slowly exhale, make a lift of the torso. Tip: it is very important to stretch the gluteal muscles and muscles of the back of the thigh, as it isolates the flexors of the thigh muscles, allowing you to achieve maximum work of abdominal muscles.
3. On the inhale slowly return to starting position.
4. Complete the required number of repetitions.

This exercise was developed by the Czech physiologist, Dr. Vladimir Janda. This is one of the most complex variations of conventional elevation of the trunk, as the burden falls only on the rectus abdominals and work the flexor muscles of the thigh completely isolated.