Nut Cracker
Muscle Focus: Core, Low Abs
Position: Lay on back, both legs extend straight towards 45 degrees. Arms extend straight along the floor near hips (option: head on pillow).
Spring attachment: 6-8 Inches Above Head
Direction:
• Back presses down and abs press to floor
• Chin tucks towards chest, shoulder blades reach down towards hips, arm muscles firm
• Lift legs up to 45 degrees
• INHALE reach arms and legs 1-2 feet apart and EXHALE press legs and arms back together in a repetitive fashion “opening and closing” the legs and arms TOGETHER
• Return legs to floor
• Keep this movement small and deep. STOP if low back fires
• Repeat this motion 5x-20x before switching sides
Return to start and repeat as desired
