Content

• Steps
• Method 1 of 4: Starting position
• Method 2 of 4: Performing the Exercise
• Method 3 of 4: Advanced version
• Method 4 of 4: Frequency
• Tips
• Warnings
• What do you need

This medium-intensity exercise strengthens your lower back and core muscles by isolating them as you lift your shoulders off the floor.

Steps

Method 1 of 4: Starting position

1. 1 Lie face down on the floor.
2. 2 Stretch your arms forward, keeping your elbows slightly bent.

Method 2 of 4: Performing the Exercise

1. 1 Use your lower back muscles to lift your chest off the floor. Keep your neck and arms in line with your spine. Be especially careful with this exercise. Do not lift both your chest and legs at the same time, as this puts a very heavy load on the discs in your back. Also, do not raise your head higher than 20 cm.

Method 3 of 4: Advanced version

1. 1 To make this exercise more difficult, spread your arms so that they are above your head (not directly in front of you).

Method 4 of 4: Frequency

1. 1 Do this exercise for 1 minute. Then rest for 1 minute. Repeat until you have done 3 sets. You can also hold this position for a second, then rest for a second and repeat again. If you prefer to do this, repeat the exercise 20 times.
2. 2 To see results, do 3 sets of exercise 3 times a week for 6 weeks. To speed up your results, increase the number of weekly sessions.

Tips

• These exercises increase the strength and flexibility of the lower back and core muscles.
• To make the exercise easier, do it for less time. You can also place a pillow or towel under your head.

Warnings

• If you have back problems, do the exercise carefully.
• If the exercise is not performed correctly, it can injure the lower back. Be careful not to raise your head and legs at the same time, or raise your head above 20 cm. Stop if you feel lower back pain.

What do you need

• Exercise mat (optional)
• Water