Helps to stabalise the spine and engage the muscles in the lower back, glutes, abductors, and shoulders. Also strengthens the core.


Do it slow and under control. Lie on your stomach and straighten your legs behind you. Place your elbows on the ground. Raise your upper body, while keeping your pelvis flat to the ground. Go up as far as you can, keeping your head and neck neutral. Hold for 12 seconds. Lower to starting position. Do 5 sets of 12 seconds each.

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“The idea that the harder you work the better you're going to be is just garbage. The greatest improvement is made by the man who works most intelligently.”

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