How to do prone t raise

Coach's Tips

Ensure your head and chest remain steady, and engage your shoulder blades first to enhance the sensation in your back.

Start Position

1. Position yourself face down on a mat or a comfortable surface on the floor.

2. Place your palms flat on the floor beneath your shoulders.

3. Keep your legs and feet together, stretching them straight out behind you.

Proper Form

1. Take a breath in and as you breathe out, lift your chest and feet off the ground.

2. Maintain legs and feet together, stretched out behind you, with your arms and palms under your shoulders.

3. Sustain this stance briefly, then gently return your chest and feet to the floor.

Breathing Technique

1. Inhale as you lower your chest and feet back down.

2. Exhale as you lift your chest and feet from the ground.

Precautions

1. Make sure your hands and arms are positioned under your shoulders.

2. Avoid lifting your lower back from the floor.

3. Keep your neck aligned; focus your eyes on the floor beneath you.

4. Remember to breathe continuously and not hold your breath during the exercise.