Benefits:
- improved back- and gluteal muscle strength (these muscles help to maintain the stability of the spine and pelvis)
- improved strength of the hamstring muscles which can reduce the risk of knee injuries
- improved flexibility of the abdominal- and shoulder muscles
- improved flexibility of the hip flexor muscles that tend to become short and tight from a sedentary lifestyle
Method:
Lie down facing the mattress, and rest on your forearms with your elbows under the shoulders. Suck your belly button in to activate your core muscles, keep your legs together. Slightly lift your waist off the mattress, but make sure your pubic bone is firmly pressed down.
As you exhale, bend one leg and make a double kick with your heel, then inhale, stretch, and swap sides. Keep your core muscles engaged and your shoulder down away from your ears.