Leg Pull Prone

 
 

Muscle Worked

Abdominals, Stabilizing back muscles

Instructions

  • Lie on your front with your head in line with your spine. Bend your arms and keep your upper arms close to your body.
  • Lift the abdominals off the floor, imagining that you are creating an arch under your stomach.  Breathe wide and full.
  • Concentrate on this abdominal lift and aim to hold it for one minute before relaxing again.
  • Your elbows should be directly under your shoulders. Do not push your buttocks towards the ceiling or arch your spine. Keep your head in line with the spine and lengthen it away; don't sink into your shoulders or squeeze the shoulder blades together.  Make sure that your hips stay square.
  • The abdominals are lifted throughout.  If this is too difficult, lower your hips and curl just your upper body off the floor.  Try to hold this for one minute.
  • Lift up on to your toes, straightening your legs. This is a real challenge, so be sure to have worked on the first and second positions for quite some time before progressing.
  • Take care not to transfer all the weight into your shoulders or upper body, and keep your hips square.
  • Pull your naval to your spine, maintaining the distance between your ribs and hips, and breathe laterally.
  • Aim to hold for up to one minute.
  • Repeat 10 times. 
Checkpoints
  • Slide your shoulders down your spine.
  • Keep the upper arms close in your body.
  • Maintain a straight line from your head to your knees.
  • Do not let the abdominals sag.
  • Keep a straight line from your head to your heels.
  • Do not transfer all your weight into your upper body.
  • Draw your shoulder blades down your spine.