Alternate the sides so that you have between 5 and 12 reps on each side. Repeat with the right arm and left leg.Hold the position for 10 seconds before slowly returning your arm and leg to the ground.At the same time as you lift your right leg, lift your left arm up and hold it out straight out in front of you.Tense your ab muscles as you slowly slide your right leg backwards and lift it off the floor so that it is straight out behind you, at a height that is in line with your hips and back.Make sure you feel steady and that your weight is evenly distributed between your arms and knees. Your neck should be long, with your face (and eyes) pointed downward. Get on all fours, with your knees aligned under your hips and your hands aligned under your shoulders.You don’t need weights for this exercise. X Research source This will help work your upper and lower back, as well as your legs and core. X Research sourceĭo the bird dog exercise. Exhale as you return to your starting position (lying face down on the mat), then repeat 9 more times (for 10 reps total). For an added punch, you can lift your arms off the floor and hold them straight out in front of you, moving into a superman pose. If you feel comfortable with it, you can lift your legs up as well. Think of the back bend as being distributed evenly along your whole spine. You should feel a lift through your sternum, without your front ribs pushing forward. Draw your shoulders away from your ears so that your shoulder blades melt down your back.Your buttocks should be firm but not flexed to the point that they are hard. While your chest is lifted your tailbone should draw down towards your pelvic bone, and your stomach should be firm.As you do this press the tops of your feet and thighs, and your pelvic bone into the floor. As you inhale, slowly straighten your arms to list your chest off the floor. Your legs should be stretched straight back, with the tops of your feet flat against the floor.
0 Comments
Leave a Reply. |
Details
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |