I’m a yoga instructor and this 12-second drill is one of the favorites in my class. It’s quick but effective at improving your posture, flattening your belly, and creating a happy environment for the spine. Here’s a short video on how to master this quick exercise, with detailed instructions below:
Here’s how to do it:
- Start on your back. Place your arms into a capital “T” formation, with palms facing down. Anchor your shoulders and arms by pressing both down on the floor.
- Bring your legs out straight to a 45-degree angle.
- Start the movement with toes touching and heels pointed out. Keeping your legs straight and active, make oval shapes by touching your heels together, then touching your toes together. Be sure to control the movement.
- End with a final spinal twist; bring your legs together and fold in toward the belly on both sides
Remember to go slow! The controlled slow movement is what makes this exercise so challenging while engaging the global abdominal muscles. Please be mindful if you have a lower back injury. This is a very demanding drill for the lumbar spine. if you have a spinal injury or have had surgery, please consult your doctor before doing this exercise.