During the exercise - count 10 to raise, 10 to hold, 10 to lower.
Perform 2 to 3 times.
1. Lie on your abdomen.
2. Rest your forehead on the floor and place your hands beneath your shoulders with your fingers pointing towards each other.
3. With slow movements tilt your head backwards and raise your trunk by pushing down with your hands.
4. Arch your spine slowly and keep bringing your trunk and back as far as you can without straining.
5. Hold this extreme position.
6. Do the reverse movement slowly eventually resting your cheek on the floor.
7. Relax with your arms at your sides.
Develop the chest and bust. Firm the arms and buttocks.