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Place your hands on your bottom and raise your torso upwards then slowly lower while maintaining tension in your back extensors.
Please note that the materials contained on this Website do not replace any specific medical advice, diagnosis or treatments recommended by a doctor or any other professional. Lie face down, legs together and extended straight, arms bent with hands behind neck, head and neck in a neutral position. Too make this exercise more difficult outstretch your arms straight out above your head with palms of your hands facing the floor.


ABOUT THE IDFAInternational Drug Free Athletics (IDFA), founded in 2005, is committed to promoting drug free (natural) bodybuilding world wide through education, awareness, camaraderie, and community involvement. A lot of force is put through your back when training and even just doing day to day tasks, always try and balance any work done with the opposing muscle groups. Start in a prone position on the floor with feet touching the ground and fingers behind the ears.
Keeping feet on the ground, raise the chest off of the floor keeping head in neutral alignment.


The IDFA will maintain the integrity of drug free athletics and sport through awareness programs and the promotion and sanctioning of drug free bodybuilding, fitness and figure competitions and shows. The IDFA will have in place strict drug testing guidelines and protocols to ensure a fair playing ground at all IDFA sanctioned events.




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