Lie on your back on a mat.
2. Lift arms straight up, and bend knees to 90 degrees (tabletop position).
3. Engage your core — imagine pulling your bellybutton gently toward your spine.
4. Slowly lower your right arm and left leg toward the floor (keep the movement slow and controlled).
5. Return to center, then repeat with left arm and right leg.
6. Do 6–12 controlled reps (or fewer if needed), focusing on keeping your lower back flat on the ground.
プログラムを探す
