- أساسيثانويثالثي
- الصعوبة
- Novice
- القوة
- Push
- القبضات
- None
- الآلية
- Isolation
- Lay flat on your back with your knees bent and your feet flat on the ground, about a foot from your lower back.
- Place your fingertips on your temples with your palms facing out.
- Draw your belly into the base of your spine to engage the muscles, then raise your head and shoulders off the floor. Return to starting position and repeat.