F12 Crawl
Crawl back leg on a mat
Crawl back leg on a mat belongs to the basic spiral stabilization exercises and suits beginners too. Execution: leg on a mat. Equipment: rope, mat. It targets ribs.
Starting position: Stand on one leg with your back facing the rope handle. The other leg rests on a mat in front of the body.
Extend the back of your head upward, keep the shoulder blades down and begin rolling the spine vertebra by vertebra by tilting the head down and pulling the chin as close as possible to the pit above the breastbone. Keep the breastbone above the symphysis pubis.
The full procedure, a video with voice guidance and what to watch out for are in the Spiralista app.
Point your phone at the codeto open the exercise in the app.
