1. Starting Position:
- Lie face down on a mat or comfortable surface. Make sure your body is fully extended, with your arms stretched out in front of you and your legs straight behind you.
2. Arm Position:
- Bend your elbows and lift your arms behind you, positioning them so that your hands can grasp your ankles or hold onto your feet. This is the "hands-behind" position.
3. Body Alignment:
- Your head should be neutral, looking down at the mat. Engage your core muscles to stabilize your spine throughout the movement.
4. Initial Lift:
- Simultaneously lift your upper torso and legs off the ground. Aim to create a slight arch in your back, maintaining your hands on your ankles or feet.
5. Pulse Movement:
- From this lifted position, perform a small pulsing motion by squeezing your glutes and lifting slightly higher for a brief moment. Focus on the muscles in your lower back and glutes.
6. Breathing:
- Inhale as you lift and pulse, then exhale as you lower back down. Make sure to maintain a smooth and controlled movement.
7. Repetitions:
- Perform the pulsing lift for about 10-15 repetitions, ensuring you keep your movements steady and controlled.
8. Cool Down:
- After completing your repetitions, gently lower your body back to the mat. Take a few deep breaths to relax your back muscles before transitioning to your next exercise.
Tips:
- Keep your neck relaxed and avoid straining it by looking forward.
- If you're feeling discomfort in your lower back, reduce the height of your lift or take a break.
- Focus on engaging your core and glutes throughout the exercise for better stability and effectiveness.
