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Exercise overview
Training details
Core
Equipment
Bodyweight
Sets × time
2 × 40 sec
Rest
30 sec
How to perform it
Step-by-step instructions
- 01Set up on hands and knees with the wrists under the shoulders, knees under the hips, and spine neutral.
- 02Press the floor away gently and let the neck remain long and relaxed.
- 03Inhale through the nose, expanding the rib cage sideways and into the upper and lower back.
- 04Exhale slowly and fully while drawing the ribs toward the pelvis without rounding aggressively.
- 05Continue the same controlled breathing pattern while keeping the trunk and pelvis still.
Use this exercise in a plan