Muscle groups

Back, Core


Lie on your back and reach your arms behind you to hold onto a sturdy pole, column, or bench. Lift up your hips as your roll your weight onto your shoulders. Lift your feet, legs, and torso to come in one straight line. Bring your body in a straight line so that your shoulders, hips, and knees are aligned. Don’t put the weight of your body on your neck. Keep the weight on your shoulders and upper back. Your upper back is the only part of your body that should be in contact with the floor. Then slowly lower your body back down to the floor until it’s parallel to the floor, keeping your core and buttocks tight. Make sure you’re keeping your legs together and straight.