30s hold · floor
Press through your heels and lift your hips. Squeeze at the top.
- Lie on your back, knees bent, feet flat and hip-width apart, arms by your sides.
- Press through your heels and lift your hips until your body is a straight line from knees to shoulders.
- Squeeze the back of the hips at the top for a breath.
- Lower slowly, and repeat for the whole hold.
Where you feel itBack of the hipsBacks of the thighs
Tips: Stop lifting when the hips are in line with the knees and shoulders. Arching higher moves the work into the low back. Drive through the heels. Pushing through the toes sends the work to the front of the thighs. Slow down on the way down. The lowering is half the work.
Easier: Hold the top position for the whole time instead of lifting and lowering. Lift one leg straight at the top for more challenge as you get stronger. Put a folded towel under your head if the neck wants support.