• Let's begin this movement by laying flat on the floor on a mat with legs together extended back with toes pointing out and your arms at your side. Hands positioned under your shoulders palms facing forward.
  • Similar to a push up position, however keeping your hips in place firmly on the ground, lift your upper body arching your back. Using your hands for support and lift in required.
  • Pause and release back to the starting position while inhaling
  • If you feel ANY pain or discomfort in your lower back area stop immediately.


  • You can vary your hand and arm position for different variations and difficulties.
Primary muscles Trapezius Erector spinae
Secondary muscles Abdominals Posterior delts