Diving swan
The back, shoulders, neck and legs are involved. This load will not replace the exercises for posture in the gym, but will significantly improve the general condition and work the muscles of the core.
Starting position – lying on your stomach. Lean on your elbows, straighten your legs and stretch your toes. As you inhale, begin to slowly bend, lifting your chest up, spread your arms to the sides at shoulder level and lift your legs off the floor.
As you exhale, transfer the center of gravity to the abdomen and chest. Roll onto them, raising your legs as high as possible. Avoid lower back pain.
As you inhale, take the phase 2 position.
Repeat the exercise at least 5 times.
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