Warning! This is an extreme exercise when it is done with only the feet (not the knees) on the ground. Beware of injuries. This exercise activates the abdominal muscles in an extreme way so that the flared ribs will be stretched and closed over time. I recommend to begin very carefully with the knees on the ground and slowly but steadily move the hands further and further away from the body as you get stronger if you aren’t already. You might get a little pain around the sternum and the flared ribs. But I think that is good. It proves that it works. I believe that this exercise is far superior to dumbbell pullovers which for me have been proven almost completely worthless probably because of a weak interaction of the abdominal muscles.
Note 1: You will of course need special equipment for this exercise (if not barbell). I recommend to search on google for “ab slider/wheel/roller” and choose pictures and you will probably find something of interest that is not too expensive.
Note 2: I have now developed a modified verson of dumbbell pullovers which activates the abdominal area in a way that makes the exercise effective. It can be found here.
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