Abs, Hipflexors

Compressions

This exercise aims to improve the mobility of your hips. As a beginner, you will particularly benefit from it, as it helps you build the foundation for advanced exercises like the L-Sit.

Compressions - the correct execution

  • Start in the long seat
  • Place hands on the floor next to your knees
  • Pull the thighs to the chest with the legs extended
  • Keep hands on the floor throughout
  • Place hands closer to feet to increase intensity
  • Work in the widest possible range of motion

Which muscles are trained by Compressions?

Primary trained muscles for Compressions

  • Abs - The rectus abdominis, also known as the "abs," runs vertically along the front of the abdomen. It is responsible for bending the torso forward, such as during sit-ups, and lifting the pelvis. This muscle stabilizes the torso, supports the spine, and helps maintain good posture.

  • Hipflexors - The hip flexors, including the iliacus and psoas major muscles, allow you to bend your leg and torso forward.

Secondary trained muscles for Compressions

  • Quadriceps - The quadriceps femoris is the large muscle at the front of your thigh. It extends your knee.

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Alternative variants of Compressions:

Straddle Compressions for Beginners

A variation of the compression is the Straddle Compression, where the legs are spread wide apart, and the hands are positioned behind the body. This exercise is often used as a preparatory drill for the Pancake Stretch.

Necessary equipment

Mat
Mat

Straddle Compressions for Beginners - the correct execution

  • Start in a seated position with legs apart
  • Actively pull your legs outward
  • Lean with your arms behind your back
  • Tighten your legs and pull your thighs towards your chest
  • Keep your legs straight
  • The further you lean back with your upper body, the easier the exercise becomes

Straddle Compressions for Intermediates

In the advanced Straddle Compression, the arms are brought forward while the legs are lifted in a wide straddle to about shoulder height. This variation challenges not only the flexibility and strength in the hips but also requires a high degree of mobility in the hamstrings.

Necessary equipment

Mat
Mat

Straddle Compressions for Intermediates - the correct execution

  • Start in a seated position with legs apart
  • Actively pull your legs outward
  • Position your hands on the floor in front of your hips
  • Tighten your legs and pull your thighs towards your chest
  • Keep your legs straight
  • The further you push the hands forward, the more difficult the exercise becomes

Straddle Compressions for Experts

The mobility requirements for the hips and hamstrings increase as the hands are moved further forward.

Necessary equipment

Mat
Mat

Straddle Compressions for Experts - the correct execution

  • Start in a seated position with legs apart
  • Actively pull your legs outward
  • Actively pull your legs outward
  • Tighten your legs and pull your thighs towards your chest
  • Keep your legs straight
  • The further you push the hands forward, the more difficult the exercise becomes