Breaststroke


Breaststroke

This Pilates-inspired exercise strengthens the upper and lower back muscles.

Equipment
Exercise mat.

Exercise Technique
1. Lie face down with your legs together, arms bent with hands beside your face, elbows facing backwards.
2. Bring your arms forward.
3. Circle your arms backwards to your hips (not shown), then lift the upper back and hold for one second.
4. Return to the starting position and repeat the movement for the desired number of repetitions.

Performance Tips
1. Maintain good neck alignment by lengthening your neck and looking down at the mat when you bring your arms forward. As your arms circle backwards, lift with your upper back and your neck should automatically follow. Do not start the lift by throwing your neck backwards.
2. Exhale as you bring the arms forward; inhale as you circle the arms backward.
3. Visualize doing the breaststroke in water.
4. Concentrate on lengthening and elongating your body.
5. If you have lower back problems, please consult your doctor first.

Repetitions
Five to ten repetitions.

Continue reading here: Buttocks Bridge with Toes Up

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