home fitness exercices

Step 1
Starting position: Lie face down on a mat or on the floor with your legs straight behind you. His fingers point toward the wall behind you. Extend your arms overhead with palms facing each other.Relax your neck and head aligned with the spine.
2nd step
upswing: Exhale. Deepen the abdominal muscles and core to stabilize the spine and slowly and firmly to achieve both legs away from your torso up to a few inches from the floor mounted. At the same time the two arms are floating a few inches off the ground. Keep both legs and right arm and allow rotation in the arms, legs, shoulders or pelvis. Its head is aligned with the spine. Do not allow your head to lift or bend toward the ground. Do not let the back arch. Hold this position briefly.
 step 3
downswing: inhale and slowly lower your legs and arms to their starting position without any movement in the lower back or hips.