Lie flat on your back with your arms by your side palms down.
Pressing your spine into the mat draw your naval to your spine. Don't suck your stomach in or hold your breath.
Think of a weight drawing your navel through to your spine.
Draw your knees above your hips, toes softly pointed from the ankles.
Chin towards your chest (note if your neck begins to get heavy simply release your head down to the floor and lengthen through the back of the neck.
Lift your hands in line with your abdominal wall. Pressing your shoulders away from your ears reach your fingertips pasted your hips.
Vigorously begin to pump your arms breathing in and out through your nose for 5 beats and out for 5 beats until you count to 100.
If you do the 100 you will take 10 deep breaths.
Beginner maybe start with 5 deep breaths.
Be aware of your legs staying in line with your hips.
Running Exercise of the Month October: Squat to Row
Muscles worked: quadriceps, glutes, hips, back , core and biceps
•Set the weight so that it is hard enough but you are able to control the weight
•Grab hold of the cable handle bar and walk backwards so your arms are extended out in front of you and then get into the squat position.
•Then come into the standing position and pull your hands towards your chest, ensure that your shoulders are relaxed and keep your elbows by your torso.
•Then repeat 2/3 sets of 10-15 reps
