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Main muscles used:
abdominal muscles (transverse abdominis, rectus abdominis, external and internal obliques) lower back (erector spinae)
Secondary muscles used:
shoulders (deltoids) middle back (rhomboids)
Lie on your stomach on a mat with your legs together and the balls of your feet on the floor.

Lift your upper body off the mat and then use your forearms to support your upper body. Position your elbows directly under your shoulders, with your hands clasped.

Supporting your weight on your forearms and the balls of your feet, slowly lift your hips off the mat until your body is parallel to the floor.

Hold the position for desired amount of time and then slowly lower your hips back to the mat.
• Do not lift your hips too high. Keep your entire body parallel to the floor.
• Do not hunch your shoulders or arch your back.
• Do not bend your neck. Keep your head, neck and back in a straight line.
• Do not hold your breath.

To make this exercise easier do it on your knees.
For more advanced do one leg at a time.
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