Benefits:
- improved strength of the back-, shoulder, and gluteal muscles
- improved coordination skills
Method:
Lie down facing the mattress, rest your forehead on the mat, and bend your elbows at 90 degrees (alternatively you can stretch your arms forward). Suck your belly button in to activate your core muscles, and stretch your legs, keeping them about hip-width apart.
As you exhale, lift both your upper- and lower body at the same time, keeping your eyes on the floor to avoid straining the neck muscles, and inhale to lower your whole body down. Repeat this movement 3-5 times, then the next time stay up with your body and start splashing up and down with opposite limbs, keeping your torso as still as possible. The faster you move your limbs, the more control is required.