Series of Five
Plane of Motion
Sagittal & Transverse
Muscle Focus
Spring Setting
No Springs
Spinal Flexors
Recs Atubdominis, Internal Oblique, External Oblique
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
Spinal Rotators (Criss Cross)
External Oblique (opposite side), Internal Oblique (same side), Erector Spinae (same side), Semispinalis (opposite side), Deep Posterior Spinal Group (opposite side)
Other Muscles at Play
Objectives
Strengthens the abdominals— particularly the deep internal connections—while maintaining pelvic stability as the legs move.
Encourages lengthening through the legs without allowing the pelvis to shift.
Requires strong, organized arms with precise hand placement to support proper alignment and maximize the benefits of the exercise.
In the classical mat sequence, the lower back is imprinted while the pelvis remains steady and avoids “tipping,” underscoring the importance of pelvic stability for deep abdominal engagement.
Cueing activation of the pelvic floor is an effective strategy for reinforcing this stability.
Focus on breathing to synchronize the movement.