front 1 side 2
front 2 side 2





Lie face down, making a triangle with the forearms and elbows.

Your eyes should be looking and your chin directly over your thumbs.  Stand on toes placing the feet wider apart to create a more stable and braced position.





Squeeze your belly button inward toward your spine.

While maintaining the tight core, slowly shift the weight into the right forearm and leg without leaning to the side.

While still maintaining the belly squeeze, slowly raise your torso and bent arm towards the ceiling.   

Hold at least 2”

Repeat recommended repetitions.

The head must rotate slowly along with the whole body! Don’t let it fall or go sideways.  

Do not sacrifice form for more time or reps.

To progress: try using straight legs, straight arms, or lifting up a leg w/o shifting.

To make easier, place knees as shown below.