Recommendations: 1-3 Sets, 5-10 Reps, 3-10 Dur
Stand up straight against a wall with your feet shoulder-width apart. Put your hips and shoulders against the wall. Your heels can be a comfortable distance from the wall. Place your hands on your stomach. Look straight ahead. You will note that your buttocks are touching the wall but that the lumbar section of the spine above the buttocks forms an arch which is not in contact with the wall. This is the starting position. Tilt your pelvis and squeeze in your abs and buttock muscles. Pull the buttocks upwards and forwards. Push your lower back flat against the wall. Hold this position for three to 10 seconds. Exhale as you squeeze your abs. Slowly return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.
Step 1
Stand up straight against a wall with your feet shoulder-width apart. Put your hips and shoulders against the wall. Your heels can be a comfortable distance from the wall. Place your hands on your stomach. Look straight ahead. You will note that your buttocks are touching the wall but that the lumbar section of the spine above the buttocks forms an arch which is not in contact with the wall. This is the starting position.
Step 3
Slowly return to the starting position. Inhale during this movement. Stand up straight against a wall with your feet shoulder-width apart. Put your hips and shoulders against the wall. Your heels can be a comfortable distance from the wall. Place your hands on your stomach. Look straight ahead. You will note that your buttocks are touching the wall but that the lumbar section of the spine above the buttocks forms an arch which is not in contact with the wall.