Start Position:

1. Lie on your back with your knees bent and feet flat on the floor (hooklying position).
   Keep your pelvis neutral with a slight curve in your lower back.
2. Hold a weight*/pillow/cans in each hand, with your arms extended toward the ceiling.
3. Anchor your shoulder blades down and gently tuck your chin.

*Weights can be 5-10 lbs.

Action:

1. Inhale to prepare, keeping your body relaxed.
2. As you exhale, press the weights towards the floor, feeling your lower tummy scooping in. Tune into this activation of the deep core. Don’t force it or brace or squeeze it. Remember, it’s a reflex.
3. Inhale to release tension and go back up to the starting position.
4. Repeat for 10-15 repetitions, focusing on controlled engagement and breathing.

Purpose:

Strengthens the deep core muscles, including the transverse abdominis, essential for spinal stability.
Improves core awareness and control, vital for posture and daily activities.
Strengthens the chest, shoulders, and arms while maintaining core stability.

Precaution:

Maintain a relaxed, neutral spine—avoid flattening or arching your back too much.
If you feel tension in your lower back, reset and ensure you are engaging only your core muscles.
Perform the exercise slowly and with control to avoid compensating with other muscles.
If this exercise causes pain or discomfort, stop and consult a physical therapist.