Start
End
BackBeginnerBodyweight
Dancer's Stretch
إطالة الراقص
Target Muscles
Lower BackAbductorsGlutes
Blue = primary · Gray = secondary
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- 1
Sit up on the floor.
- 2
Cross your right leg over your left, keeping the knee bent. Your left leg is straight and down on the floor.
- 3
Place your left arm on your right leg and your right hand on the floor.
- 4
Rotate your upper body to the right, and hold for 10-20 seconds. Switch sides.
Important tips
Initiate every pull from your shoulder blades, not your hands.
Keep your torso still — no swinging for extra reps.
Pause briefly at full contraction before returning.
