STARTING POSITION:
Kneel with a ladder on your back and place your heels under the lowest level. You can put a cuisin under your knees. Place your hands on your shoulders crossing your arms. Contract your pelvic floor and core while keep your body straight.
MOVEMENT:
Slowly move your body forward until your chest touch the floor. Help yourself with your arms to return to the starting position and repeat the movement.
TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.Starting Position
- warm-up very well before you start with this exercise
- get on your knees
- you can put a folded towel or a fitness mat under your feet
- your body is in a vertical line from head to knees
- your tiptoes point backwards
- your partner holds your ankles
- alternatively, you can place your feet under a sofa or a bed, if it supports your weight and if there is enough room for your feet
Correct Execution
- brace your hamstrings, your glutes and the core fully
- now let your upper body and thighs sink down to the ground
- hold the back as straight as you can and hold the body in a line
- battle the gravity a bit
- your knees always stick to the mat
- do a push-up and go back into the starting position
- you can gain a little momentum with your arms to get back up again
- repeat the execution several times for an effective strength workout
