Elevating active core compression

​

Technique

1. Place two Yoga block flat side by side and grip the top edges with both hands, fingers spread.
2. Crouch on your tiptoes with your knees bent close to your chest, press hard through your hands to protract your shoulders and round your upper back, and hold for 5 seconds.
3. Keeping your knees bent, walk your feet in and press higher onto the balls of your feet, driving your hips up while keeping your core drawn to your thighs; hold for 5 seconds.
4. Straighten your legs, rise high onto your tiptoes and push the floor away to lift your hips over your shoulders as far as you can, squeezing your thighs to your torso; hold for 5 seconds.
5. Lower back through each stage with control, or reset for the next rep.

​

Form tips

• Keep maximum Shoulder protraction throughout; the lift comes from pushing the ground away.
• Keep your core compressed, drawing your thighs toward your chest in every position.

​

Muscles

Strength

Primary

• Serratus anterior
• Pelvis
• Quadriceps
• Abs
• Obliques

Secondary

• Chest
• Hip adductors
• Forearms

​

Equipment

Yoga block

​

Appears in

​

Progressions

Crow pose with head support

Beginner

View Similar Exercises

Blocks jump through forward

Novice

Blocks jump through backward

Novice

Elevated plank knee-to-tricep taps

Novice

Blocks jump through and back

Novice

Feet-support tuck l-sit lift

Novice