Extended Leg Pulses

Instructions

1. 1.Lie on your back. Bring your right leg up towards the ceiling and clasp both hands behind your thigh, just above your knee. (Note: your left leg should float a little off the ground – it will proabably do this naturally)
2. 2.Engage your abs while raising your head and chest slightly off the floor.
3. 3.Keeping your abs tensed and your leg steady gently pulse your chest up and down from your elevated position off the floor.
4. 4.After you’ve completed the desired reps, switch legs.

Tips

• Lift through your chest. Keep your neck as neutral as possible. If you find yourself straining: stop, rest, and try again. Find a position that doesn’t cause pain or discomfort.
• Avoid using your arms to pull yourself up. Make sure you’re using your abs to pulse.
• Round your back a little so your lower back is flat against the ground.
• Take it easy for a slow burn, or speed things up as a challenge. Just make sure you’re engaging the right muscles and moving mindfully, whatever pace you choose.
• Some people prefer to set a timer and see how many they can do, instead of sticking to reps.

Breathing Instructions

1. Aim to inhale fully over the course of around 3 pulses, and exhale the same. 2. Adjust this if you need to. Find a rhythm that works for you. 3. Don’t hold your breath.

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