Lie on your back, stretch your arms straight up (above your shoulders), and lift your legs so that your hips and knees are bent at approximately 90 degrees (table position). Actively press your lower back into the floor (avoid arching your back), and hold the position without moving your arms or legs. Continue to breathe calmly and in a controlled manner.
Attention:
Avoid arching your back, do not let your core go slack (stomach ‘sags’ – no active stabilisation), do not hunch your shoulders (unnecessary tension in the neck), do not hold your breath, do not lower your legs too far (this often makes the exercise difficult to control).
Lighten:
Place your feet on the floor (instead of keeping them in the air); hold only your arms or legs; place your hands on your stomach for better control of body tension.
Harden:
Lower your arms and legs slightly (towards the floor, without putting them down); hold extra weight in your hands; use resistance (e.g. around your feet or hands).
