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ABDOMINAL 15

Photo by Lar km liius., London,

LIE on your back on ihe floor. band* down by tłie sides. Kecping thc lcgs slightly apart and thc tocs poinred, draw thc knccs up to thc chest, so that thc front* of thc thighs touch thc chest. As soon as thc lcgs arc in this position. grasp thc shins just below che knccs. and puli thc lcgs firmly into thc body. Rclax and lowcr thc lcgs into commcncing position. 15 repeiitions. Brcathc in decply whilc lowcring thc lcgs. and cxhalc complctcly whiist raising and pressing chcm into thc Iłody.

ADVANCED DEGREE:    Stan as beforc, but on raising thc knces. at thc

same timc raisc thc body up to mcct thcm and pcrform thc pulling of thc lcgs into thc body whilc in thc position shown tn photo. Rcpctitions and brcathing as beforc.

MUSCLES USED:    Rcctus, oblitjues. ilio-psoas, spinalis musclcs (in

advanced dcgrcc).