BlogCore

How to do a 4.5 month supine

By August 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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