Blog Core

How to do a 4.5 month supine

By TurnFitAugust 21, 2019February 6th, 2022No Comments

How to perform 4.5 month supine with TurnFit Personal Trainers and guest Kennedy Hindley

Part of a good core program, this exercise helps improve your core so you have a stable base. A stable base helps you move correctly and maintain your body’s structural health so you function well and reduce the risk of injury..

Steps
1. Lie on your back on a flat surface with your knees bent and your head supported. Lift bent legs until your knees are stacked over your hips. Ensure that your rib cage is not lifting off the ground.
2. At the same time, lift both arms up and over your shoulders. Stop when your arms are at a 90 degree angle to the ground and your hands are in line with your shoulders. Move deliberately rather than quickly ensuring your spine does not lift off the ground.
3. Lower your arms to starting position.
4. Repeat.

NOTE: Keep your back flat on the ground. This exercise is about control not speed. Let your core do the work, rather than your back.

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TurnFit Personal Trainers is founded by David Turnbull or “Coach David” – an experienced and successful Personal Trainer who strives to build happier, healthier lives every day. With a focus on holistic health, we pride ourselves on making a difference and were recently awarded the Top Choice Award for Personal Trainer in Vancouver for the 5th year in a row. Every trainer at TurnFit is committed and relentless in our pursuit to help you reach your health and wellness goals. It’s our mission to help you to build the skills, and mindset, it takes to feel successful in all areas of your life. We look forward to hearing from you! -David Turnbull

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