INSTRUCTIONS
Lie on your back with your knees bent up so that your feet are as close to your hips. Your feet should be hip distance apart so your thighs are parallel.
Stiffen your core and push your heels down into floor to take the weight out of the pelvis and then as your pelvis rises off the ground, gently clench your buttocks so you are doing hip extension not back extension. Don't 'tilt' your pelvis backwards (posterior pelvic tilt) or 'imprint your back ' onto the floor - keep the spine in a natural neutral lordotic curve through the whole movement.
Don't arch your lower back as you get to the top of your lift. Pause at the top keeping your glutes squeezed on, breath in and then breath out and then start to lower yourself back down making sure you pelvis meets thr ground first not your lower back.
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