The exercise has the effect of tightening and activating several muscles at the same time.
It requires a lot of effort to perform, but it also gives excellent results with minimal movement.
The best thing is that you don’t need any additional equipment to perform the exercise – it can be done at any time and in any room, so it’s ideal for at home, even if you don’t have a lot of space.
How to perform it correctly?
1. Stand with arms and legs moderately spread, in an even line. Bend your torso and touch the ground with your hands, a few centimeters in front of your feet.
2. Move your hands one at a time, as if walking on them, while your back remains in a neutral position and your weight shifts onto them. Move on your hands without moving your legs until you are in a push-up position.
4. Stay in this position as long as you can, but be careful with your back.
5. Slowly do the reverse movement – now move your legs slowly towards your hands, then straighten your torso when you stand firmly on your feet.
6. Depending on the fitness and strength of the body, you can repeat the exercise 2-3 times in the beginning, then reach a number of 10 or 15 repetitions.
What do you gain by practicing it?
– Warming up and stretching the body.
– Tightening of the buttocks, abdomen, getting strength in the shoulders, biceps, whole arms, back and chest.
– Improving body balance.
– Stabilizing the spine.
To avoid injuries while performing the exercise…
– Keep your arms and legs straight. Don’t let your hips go slack.
– Movements must be slow and controlled. Do not make sudden movements.
