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You are in lying position on the back on bench and with holding by arms behind the head. Legs are in knees fixed approximately in right angle (in starting position with femurs upright to bench).

You rise down part of the torso with contemporary flexion in the backbone. Exercise ends with knees closely over the forehead. This exercise trepan into help by whip of the legs because of this is there need of concentration on slow fulfilment.

With regress movement you return the bottom slow, you return spondyl after spondyl. You are breathing in with movement down and you are breathing out with movement up. Be careful with problems of neck backbone and this exercise is also not suitable for beginners especially of older ages.


Exercises Abdomen

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