We have not been on our tummy’s in a long time but now you can and it's a great position to begin to strengthen the muscles of our back that counter the rounding forward of our spine. This is called spinal extension. Super important for a strong, sexy, pain-free back! Move slowly through the exercises and always feel the lift of the belly button to the spine before you do anything else!

Aeroplane Progression - Pulses

1. Aeroplane Progression - Pulses

GOAL: Strengthen the back extensors of the spine

SET-UP: Prone

PROPS: No Props

REPETITIONS: 8x

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Inhale lengthen through the spine and feel your shoulders move down your back. Exhale float the head up to a hover position, chin down and hands on the mat palms down. Inhale maintain the position, reaching energy out the pinky fingers that are on the mat. Exhale maintain abdominal connection, keep the head in the hover position and lift the arms. Hold the position and lower the arms an inch, lift back up an inch. Repeat. Inhale hold the position. Exhale lengthen the whole spine and arms back down to the start position
T-Press Progression - Pulses

2. T-Press Progression - Pulses

GOAL: Strengthen the back extensors of the spine

SET-UP: Prone

PROPS: No Props

REPETITIONS: 8x

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Inhale lengthen through the spine and feel your shoulders move down your back. Exhale float the head up to a hover position, chin and hands on the mat, pinky finger down, thumb up. Inhale maintain the abdominal position, reaching energy out the pinky fingers that are on the mat. Exhale maintain abdominal connection, keep the head in the hover position and lift the arms. Hold the position and lower the arms an inch, lift back up an inch. Repeat. Inhale hold the position. Exhale lengthen the whole spine and arms back down to the start position
Swimming Progression - Float

3. Swimming Progression - Float

GOAL: Strengthen the back extensors of the spine

SET-UP: Prone

PROPS: No Props

REPETITIONS: 4 Breath count holdx

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Inhale lengthen through the spine. Exhale draw the belly button to the spine and float the head, arms and legs to a hover position. Hold position and breathe.