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4.3 Training from a lying position
Abdomen
Lie on your back with your knees bent and clasp the weight to your chest with
both hands. Arch your upper back upwards. Hold the position for ten seconds.
Repeat 15 times.
Glutes
Lay on your back with your knees bent. Hold the weight with both hands over
your stomach. Push your pelvis and lower back up off the floor.
Hold the position for ten seconds. Repeat 15 times.