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A: Lie on your back with your thighs raised perpendicular to your torso and knees bent so your shins extend parallel to the floor. Reach your arms straight up in front of you, then exhale and press your back to the floor while lifting your chest and chin toward the ceiling. Keeping arms straight, push them slowly toward the ground and pump up and down as if slapping water. Be careful not to strain your neck muscles.
Repeat 10 times. Begin with one set of 10. As you improve, add sets until you can do 10 sets (100 repetitions).
B: For more experienced students, raise legs straight at a 45-degree angle and complete exercise.
Targets: Strengthens abdominals, stabilizes pelvis, and works arms and shoulders. (The name comes from the 100 repetitions seasoned practitioners complete in each session.)