When you're ready for push-downs II (the advanced version of push-downs I in the preceding section), move your bent leg very slowly. Resist the temptation to speed up.
1. Lying on your back with your knees bent and your feet on the floor at hip width, rest your arms near your sides with your palms down.
2. As you inhale, draw your right bent knee in toward your chest, keeping your palms on the floor as in Figure 22-5.
3. As you exhale, push your lower back down to the floor, moving your bent right leg down until your right foot returns to touch the floor.
Repeat Steps 2 and 3 six to eight times, alternating slowly with right and left legs.
To make push-downs II more challenging, draw both bent knees in toward your chest on the inhalation and then push your lower back into the floor as you bring both of your feet back to the floor on the exhalation. Be sure to keep both hands palms down on the floor the whole time.
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