This one is isometric, which means you have to squeeze your muscles. The more you squeeze, the more you’ll gain. Here’s how you do it.
- Start lying on your stomach with your head relaxed on your hands. Try and keep a neutral pelvis. Open your legs a little wider than hip distance apart, bend you knees to a 90 degree angle and press your heels together. Your feet should be flexed.
- Inhale: to prepare
- Exhale: Squeeze your heels together while tightening your glutes and hamstrings. Hold for a count of three
- Inhale: Release slowly
- Repeat 10 times
- Take a shell stretch after you have completed the series.
Notes: Try to keep your core muscles engaged so you don’t cram your hips in the floor. Remember you are trying to maintain a neutral pelvis. Of course, don’t forget to breath into the sides and backs of your rib cage–all the while having fun learning about your body and what you can do with it!
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