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Preparation:
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Lie on the right side with legs straight.
Before movement begins, making a line from your shoulders to hips to knees.
Place right elbow directly under the right shoulder for support, also placing weight along the forearm.
Movement:
Draw your belly button inward toward your spine.
While maintaining the drawing-in maneuver, lift body up onto forearm and hold for 5-10 seconds (seconds may vary depending on individual abilities).
While still maintaining the drawing-in maneuver, lower to the floor.
Repeat recommended repetitions.
The head must stay in a neutral position! Don’t let it fall or go sideways.
Do not sacrifice form for more time.
To progress:
try using straight legs, straight arms, or lifting up a leg w/o shifting.