Muscles worked: Primary muscles supporting your spine (erector spinae), abs (rectus abdominis) and "inside" abs...
Muscles worked: Primary muscles supporting your spine (erector spinae), abs (rectus abdominis) and "inside" abs (tranverse abdonminis). Secondary stabilizers like the muscles over your shoulder blades (trapezius), attaching shoulder blades (rhombus minor/major), muscles & tendons that hold the shoulder (rotator cuff), shoulder muscles (anterior, medial & posterior deltoids), chest muscles (pectorals), muscles that attach shoulder blades to rib cage (serratus anterior), biggest muscle in your booty (gluteus maximus), muscles on front of your thighs (quadriceps) and one of the muscles that runs from knee to heel (gastrocnemius muscle).
Hands (Beginner)
1. Start on the floor on your hands and knees.
2. Lower your hands to the floor with wrists positioned under your shoulders
3. Step your feet back, one at a time. The further apart your feet the more stable the foundation
4. Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face.
5. Now, tighten your abs (belly button to spine) and hold.
Elbows (Advanced)
1. Start on the floor on your hands and knees.
2. Lower your forearms to the floor with elbows positioned under your shoulders and your hands shoulder-width apart.
3. If someone looked at you from the side, your arms would form a 90-degree angle.
4. Step your feet back, one at a time. Focus on bringing feet together to increase the intensity
5. Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face.
6. Now, tighten your abs (belly button to spine) and hold.
BUNNY TIP:
If you can't do a full minute, try for as long as you can, then bring one knee down - take a breath - and continue
Look at the floor in front of you. Imagine holding a tennis ball between your chin and neck
Push your shoulders towards your ears to avoid caving in your shoulders towards your chest
Don't let hips sag when you get tired, this will shift your weight to your shoulders or lower back and cause injury
When you feel your hips start to sag, squeeze your booty (glutes) and think about moving your hips back in line
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