ipe 61
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128. Place your hands bchind you on a chair and brace yourself on your toes. as shown. Your body from knees to shouldcrs should be straight and rigid. Take a deep breath. push up with your hips for the count of ten: relax.
129. Kccping your body straight. place your hands on a chair back for hulance. Take a breath: tighten your abdomen; rise on your toes as high as you can and press down with your hands; hołd for a count of ten. re!nx.
130. Place your hands on a chair back and place one foot lightly in front of the other. Take a breath: tighten your abdomen; push down with your hands as you forcc forward with your rcar leg and hołd for the count of ten; relax. Rcpeat, using other leg forward.
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