RockIng on your back
Keep your head straight, so that it remains in line with your body. Do not tilt it. Lower yourself
slowly, vertebra by vertebra. Perform this exercise by tensing your muscles, to create the
Muscles required: abdominals.
Sit with your knees bent and place your hands behind your thighs, just under your knees. Your back and neck should be straight and in line. Look far in front of you. Use your hands to help find the right position. Breathe in.
As you breathe out, slowly start to lower yourself towards the mat, vertebra by vertebra. Draw your belly button back and draw your chin into your chest.
Perform it in such a way that your vertebrae, from your coccyx to your neck, leave an imprint on the mat. To increase the tension, touch your head with your knees. Keep your abdominals tense.
Perform this exercise with your legs tense, pressed into the floor and either your arms stretched
above your head or your hands placed behind your head. Do not tense your neck in the first phase
and use your abdominal muscles to perform the movement.
Muscles required: lateral dorsals, abdominal muscles, posterior leg muscles, trapezius, deltoid.
Lie on your back, your arms beside your body, palms up and your feet straight. Stretch you legs by pushing through your heels.
Lift your chest:
Raise your hands in front of you, to a 45° angle, then start to straighten your chest as you breathe out. Lift yourself up slowly, starting with your neck. Tense your abdominals.
Roll up your back:
Continue the movement towards your toes. Keep your arms parallel to your legs. Stretch out long in front, as far as you can, until your hands reach your feet. Breathe in and return to the starting position.
Draw your chin towards your chest, but no so far that you strain your neck to much. Perform this
Muscles required: buttocks, abdominals.
Get down on all fours, as in the picture, legs bent, toes pointed and arms straight. Your head and your neck should remain in line with your back, really straight. Do not arch your back. Breathe in.
Bring your head onto the floor:
As you breathe out, push your buttocks back. Do not lift your hands off the mat, they should remain in the same place. Place your chest on your legs, without parting them. Place your head on the mat and relax your neck muscles. Breathe in.
As you breathe out, circle your arms back and draw them in beside your body, palms up. Move your bodyweight to your legs. Breathe calmly until your are completely relaxed.
Perform each movement slowly and smoothly. Move your chest upwards, not forwards. Do not lift
your feet off the floor. Straighten your shoulders as much as possible. Repeat the exercise 5 to 6
Muscles required: abdominals, thigh muscles, buttocks.
Lie on the mat and bend your legs to a right angle. Lie your arms behind your head. Tense your thigh muscles and abdominals. Draw your knees in and press your back into the floor.
Lift one leg 45° to the floor. Both your thighs should be parallel. Slowly start to raise your chest and draw your arms forward. Your head, neck and back should form a straight line. Hold this position for a few moments.
Twist your chest:
Once you have reached your highest point, turn your chest to one side as you breathe out. Breathe in and return to the starting position. Repeat this exercise for each leg and on each side.
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