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!