|Because you are lying supine (face up), this exercise biases the muscles on the back of your spine, back of the pelvis, back of the legs and back of the shoulders: hamstrings, glutes, posterior deltoid, etc.
If you start to feel yourself sag or start to shake, your exercise is done. We are trying to achieve a sustained contraction of the small muscles around your spine as well as the stabilizing muscles of your pelvis. When you start to shake we know they have fatigued and the larger more superficial muscles are trying to take over. They of course are not designed for the fine control and so their use results in the shaking.
With your arms spread out to your sides you give yourself a large base of support making this exercise relatively easy. One way of making this exercise more challenging is by decreasing the size of your base of support. Simply move your arms closer to your body.
If you feel you're an expert at this now you can reduce the size of your base of support and reduce the number of points of contact to two simply by lifting both arms up. Make sure you can achieve position 2 above and maintain it without difficulty. By lifting both arms off the floor you have one point of stable contact, and two points of unstable contact. This is much more advanced.
3 repetitions held for 10 seconds
5 repetitions held for 10 seconds
3 repetitions held for 30 seconds
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