Starting Position
Lie on your back with your heels on the ɻoor. Support
your weight with your forearms so that your elbows are
below your shoulders. Tense your abdominal muscles and
glutes.
Execution
Raise your upper body until your back is straight and
your legs are stretched. Tense your heels and elbows
against each other and concentrate on the activity of your
core muscles. Hold the ending position for twenty to sixty
seconds. Make sure your breathing is even and that your
back isn’t hollow. Static execution over several seconds
corresponds to one set of dynamic exercises.
Variants
An alternate for advanced athletes is to raise each leg in
turn and hold them brieɻy in the ending position. Very
advanced athletes place their feet on an exercise ball. As a
variant you can do the exercise with outstretched arms.
Concentrate on tensioning your hands and feet against
each other without any movement.