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♪♪♪
Lie back on a decline bench and hold the top of the bench
with both hands.
Hold your legs parallel to the floor using your abs
to support them.
Keep your knees and feet together.
Your legs should be fully extended
with a slight bend in your knees.
This will be your starting position.
Now, exhale and bring your legs toward your torso by rolling
backwards to raise your hips from the bench.
Hold the contracted position for a brief moment, then inhale and
slowly return to the starting position.
♪♪♪