Neat Chest to Depress the Lower Abdomen! Explanation of how to do it correctly and the key points to increase its effectiveness.

Leg raises ” are well-known as an exercise to reduce the lower abdomen, but it is important to know how to do variations in case you want to train one more step or if you get bored with it. The “knee chest” is recommended for those who want to train one more step or get bored. It is a great way to push yourself and avoid getting stuck in a rut. In this article, a trainer explains the correct way to do the “knee toe chest”!

Neatu Chest is a great way to prevent lower back pain!

The knee toe chest strengthens not only the lower part of the rectus abdominis muscle, but also the inner muscles of the ilial psoas muscle. The iliopsoas muscle is the only muscle that connects the upper and lower body, and training it is highly effective in correcting pelvic distortion and preventing lower back pain. Therefore, it can be expected to improve posture while eliminating a flabby stomach. Another reason why we recommend the Neatu Chest is that it is easier on the lower back than the Leg Raise. Since it is not easy to train the lower abdomen and iliopsoas muscles, try to train the lower abdomen and iliopsoas muscles with the Neatu Chest.

Neatu Chest to Bully Your Lower Abdomen! Explanation of how to do it correctly

It is a simple exercise that only involves bending and extending the legs, but if you want to get the most out of it, you will need to get the hang of it. Here, personal trainer Oshima explains the correct way to do it. First, check out the video!

(1) From a sitting position on the floor, place your hands behind your body and put your weight on the floor. Start with your feet together, knees extended and slightly floating.

(2) Pull your knees toward your chest. At this point, the key is to exhale fully so that the stomach is concave. By exhaling, the abdominal muscles are strengthened and you can train with more awareness. The goal is to repeat this action 10 to 15 times and perform 3 sets. If this is too difficult, go as far as you can.

3 points to enhance the effectiveness of the Neatu Chest!

1) “ Raise your legs as if you were pulling your knees to your chest.”
Although this is a leg raising exercise, what you want to be aware of when performing it is to move from the knees. This is because if you move your legs as if you were moving your feet, you tend to use the muscles in front of your thighs instead of your lower abdomen. By moving the knees as if pulling them toward the chest, the pelvis is brought closer to the ribs and the lower abdomen is contracted firmly. Conversely, it is more effective to bring the knees farther back when lowering the body.

2) “ Keep your upper body fixed so that it does not shake.”
If you want to focus only on the lower abdomen, the promise is to keep your upper body fixed. If your upper body is shaking, your range of motion when pulling your legs in will be reduced and you will not be able to make it work properly. If you must move, start with your back against the wall, and try to keep your back as close to the wall as possible.

③” Keep your legs floating”
When you extend your legs, if they touch the floor, the load is lost, so to increase the effect, keep your legs floating. Therefore, to increase the effectiveness of the exercise, it is best to keep the feet in a floating position. Another reason is that it is easier to be aware of the lower part of the abdominal muscles by keeping the legs elevated. The inner muscles are also stimulated, so to train efficiently, the legs should always be kept elevated.