muscles:Lower BackGlutes
auxiliary muscles:TrapeziusRectus AbdominisObliquesHamstrings
required:Doable Without Equipment And Weights
optional:Fitness Mat
fitness level:Normal
exercise type:Strength – isometric

General And Specifics

  • this improves and strengthens the flexibility of your spine
  • very helpful after long terms of sitting

Starting Position

  • lay your front on the floor or a fitness mat
  • stretch out the legs backward, the arms are next to the body
  • the palms lie on the floor

Correct Execution

  • brace the whole body
  • lift upper body, arms and legs simultaneously
  • it is a slow and controlled motion
  • hold the tension for a few seconds and come back to the starting position slowly
  • execute this repeatedly