- أساسيثانويثالثي
- الصعوبة
- Principiante
- القوة
- Empuje
- الآلية
- Aislamiento
- Lie supine, legs tabletop or extended, arms reaching long by sides.
- Lift head and shoulders, engage core, gaze toward thighs.
- Pump arms vigorously, inhaling five counts, exhaling five counts.
- Maintain stable torso and strong abdominals for one hundred counts.