Written Instructions:
From The Knees;
- From a kneeling position rest the elbows on a firm surface.
- Keep the chest up, chin in and tuck the bum under engaging lower abdominals.
- From here, drive the elbows down towards the knees as you try and bring the knees up towards the elbows. (knees never come off the ground- (just helps to really engage the core)
- Hold this position for 10 seconds, making sure to breathe, and repeat to fatigue (until you can’t do another one, approx. 10-15 reps). Once a day!
Advanced: From The Toes;
- Starting on the stomach with the elbows directly underneath the shoulders and the toes tucked under, lift the hips off the ground keeping the chin tucked in.
- In this order:
- Bring the heels down towards the floor and lock the knees
- Squeeze the bum cheeks together
- Tuck the bum under engaging lower abdominals
- Pull the elbows towards the feet without actually moving the elbows (helps to engage the core more)
- Hold this position for 10 seconds, making sure to breathe, and repeat to fatigue (until you can’t do another one, approx.10-15 reps), Once a day!