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Target Body Part: Arms, Back, Butt/Hips, Legs – Calves and Shins, Legs – Thighs, Full Body/Integrated
Equipment Needed: No Equipment
Step 1
Starting Position: Come to an all-fours (quadruped) position on the floor mat, with your hands under your shoulders hands fingers facing forward. Engaging your abdominals to support the spine, step back one foot at a time, coming to a push-up position (plank). Your hands should remain under your shoulders. Reposition your feet as needed to allow full extension of your body. Do no allow the ribcage or low back to sag toward the floor or the hips to hike up toward the ceiling.
Step 2
Upward Phase: Exhale. Shift your weight back toward the wall behind you. This will cause your hips to rise up in the air forming an inverted V position. Your head should be aligned with your spine or slightly tucked. Try not to lift the head. Press your heels toward the floor. If your hamstrings are tight, you may allow a slight bend in the knees. Work toward straight knees, reaching the heels toward the floor.
Step 3
Downward Phase: Inhale and return your body to the starting push-up position, maintaining the alignment of all your body segments. — acefitness.org
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