Preparation:

Lay face down (Prone) on a mat or floor, with arms and legs outstretched. Toes in soft point.

Note: Keep arms and legs straight through full range of movement (ROM)

Execution:

Draw your abs in gently as you lift both arms and legs off the floor and extend away from the body. Keep tension through the extension of arms and legs. Hold for 1-4 counts and return down to the floor.
Repeat.

Note: Try and keep the head inline with the body and arms inline with ears.

Muscles:

Middle Trapezius

Lower Trapezius

Rhomboids

Erector Spinae

Transversus Abdominis

Gluteus Maximus

Hamstrings

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