Abdominals - Bended Knee Extension | The Abster

Abdominals - Bended Knee Extension


For bended knee extension:

Place abster at bottom position on door
Lay down on back (on mat if available) hooking feet into abster in between handles with top handle just above bridge of foot
Bend knees and move backs of feet close to body
Lift knees slightly above ground
Lift knees up to chest squeezing stomach muscles

Then extend legs straight out and hold 6 inches above ground squeezing lower abdominal muscles:
2 sets of 15 reps – beginner
3 sets of 20 reps – intermediate
4 sets of 25 reps – advanced

Muscle groups worked – rectus abdominus, transverse abdominus, internal oblique, external oblique

abster exercise abdominal bended knee extension