高贵的脚后跟对马特的边缘;脚趾被证明在普拉提诉保持臀部随着高跟鞋的你;吸气;肚脐拉进你的脊柱,滚你的躯干向垫。将手放在垫子上略高于肩同宽。(可以稍微弯曲膝盖。)呼出;走你的手在垫子上,直到你的手掌在你的脚趾在肩膀和高跟鞋。你的身体将在一个俯卧撑的位置(或板)-直线从头到脚踝。执行俯卧撑(弯曲和伸直手臂)肘部接近身体的两侧。出来的俯卧撑,折叠成两半,把你的胸部朝向你的腿; press your palms and heels into the mat. Pull your navel in and give yourself a gentle stretch. Inhale, walk your hands back toward your feet; try to keep your legs straight. Exhale; roll your body back up to a standing position
