1. Starting Position:
- Lie face down on a flat, comfortable surface such as a mat or carpet.
- Place your hands behind your head with your elbows pointed outward.
- Position your legs straight and together, with your toes pointed.
2. Engage Your Core:
- Tighten your abdominal muscles to stabilize your body.
- Keep your neck neutral, looking slightly ahead rather than up to avoid strain.
3. Movement:
- If using a weighted bottle, hold it securely against your chest.
- Slowly lift your upper body (chest and shoulders) off the ground while squeezing your shoulder blades together.
- At the same time, lift your legs off the ground, keeping them straight and together.
- Your body should form an arch, balancing on your stomach.
4. Hold the Position:
- Maintain this lifted position for about 2-5 seconds. Focus on squeezing your core and glutes during this hold.
- Make sure to breathe steadily.
5. Return to Start:
- Slowly lower your upper body and legs back to the starting position, controlled and without letting them drop.
6. Repetitions:
- Aim for 8-12 repetitions, resting in between sets as needed.
Tips for Beginners:
- Start without weights if you find it difficult.
- Ensure that your movement is controlled to prevent injury.
- Focus on proper form rather than speed to maximize effectiveness.
