Quarter Sit-Up Pillow

Quarter Sit-Up with Pillow

Starting Position:

1. Lie on your back on a flat surface. Use a mat if needed for comfort.

2. Position the pillow under your lower back to support your spine if you prefer.

3. Bend your knees and place your feet flat on the ground, hip-width apart.

4. Cross your arms over your chest or place your hands behind your head for support.

Movement Instructions:

1. Engage your core muscles by pulling your belly button towards your spine.

2. Slowly lift your shoulder blades off the ground by contracting your abdominal muscles. This should be a small movement, about a quarter of the way up, hence the name "quarter sit-up."

3. Hold the position at the top for a moment while engaging your core.

4. Slowly lower your upper body back to the starting position, keeping control and engaging your core throughout the movement.

5. Repeat for 10-15 repetitions, resting briefly if needed.

Tips:

• Focus on using your abdominal muscles to lift your upper body rather than pulling with your arms.

• Maintain a neutral neck position; avoid straining by keeping your chin slightly tucked.

• If you're using a pillow, ensure it provides enough support without causing discomfort.