Quadruped Rock - Ab Exercise
by Lauren Brooks
My new favorite ab exercise
Here is an exercise that completely fires up your abs and quadriceps. I was crawling around in my backyard one day and paused for a brief moment to begin rocking. I began rocking back and forth. I tucked my pelvis towards my rib cage to see how my abs would feel as I was hovering in the crawl position. Quads were already on fire. Now my pelvic floor muscles along with my Rectus and Transverse abdominus began to shake. As a woman who’s experienced a couple C-sections and helps others with core dysfunction, I’m always looking for great ways to fire up the deep core muscles. I loved it so much I called it the Quad Rock. I now use the Quad Rock with my students as part of a warm up or followed by a few strength exercises within a set. They claim this is one of the exercises they feel their abs and quads the most. It's also been quite cool because no one feels any lower back pain. I made a quick video under 2 minutes that will show you how. Let me know how y'all feel after giving this a whirl.
How To Do The Amazing Quad Rock:
- Get on the ground barefoot in the quadruped position.
- Lift your knees off the ground as if you’re going to crawl. Make sure your toes are tucked under and pushing in to the floor.
- Push the ground away from you and allow your hips and knees to hinge back on to your heels.
- Rock back and forth several times to feel the gentle rocking motion on your body and vestibular system.
- Pause at the top of the quadruped position and tuck your pelvis towards your chest. (For a more intense ab exercise hold this position for 3-5 seconds before rocking back on to your heels.
- Repeat this rocking pattern for a 10-15 reps.
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