ipe 47

95

94.    Lying on the floor. brace lower pole with your leci and hołd upper pole at your thighs. as shown. Tighten your abdomen; puli back on ihc upper pole as you push ai the lower pole: hołd posiiion; relox.

95.    Lying on ihe floor. brace the lower pole with your fect in the air. as shown. while you lock the upper pole in the bend of your clbows Tighten your abdomen; push up with your feet as you puli back with your arms: hołd position: rc!ax.

47