Starting Position: Lie prone (on the stomach) on an exercise mat or perhaps floor with your elbows near the sides and right under the shoulders, palms down as well as fingers facing forward.
Contract your quadriceps to extend the legs and dorsiflex the ankles (pull forefoot towards your shins). Contract the core plus abdominal muscles to stiffen the torso.
Upward Phase. Slowly lift your whole torso off the floor or perhaps mat, keeping stiff legs and torso.
Stay away from some arching (sagging) in your great back, hiking (upwards) in the hips or perhaps bending in the knee.
Stay away from shrugging the shoulder and keep your shoulders placed directly over the elbows together with your palms facing down. Continue to inhale while having this particular position for a specified period (5+ seconds).
Downward Phase: While keeping a stiff torso and then extended knees, carefully lower yourself back towards the mat or perhaps floor before relaxing.
In case you have some pain in the lower back with this particular motion, end the exercise right away and consult with the physician.