Diamond Arches

Preparation:

Lying prone (face down) on the floor legs slightly apart, toes pointed. Bring arms up to create a Diamond shape on your forehead with hands index fingers and thumbs touches, elbows to the side.

Execution:

While maintaining the hands on the forehead lift the chest up off the floor until you feel the lower back engage. Keep feet on ground. Pause for a count then return the chest down to the ground.
Note: Try and lengthen through the crown of the head and extend spine through movement.
Repeat.

Muscles:

  • Erector Spinae
  • Gluteus Maximus
  • Hamstrings
  • Adductor Magnus

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