Move of the week: Prisoner get-ups

Move of the week: Prisoner get-ups are a great bodyweight exercise! This functional move really works the abs and the lower body. Click link for video demo.

How to: Lie flat on your back on the floor with your hands placed behind your head, capsule elbows outwards, store legs outstretched. Bend your knees, and keep your feet flat on the floor. Using your lower ab muscles, bring yourself forward until your butt and the heels of your feet are close, while also crossing your lower legs. With your hands behind your head, hinge at your hips and get up off the floor, pushing through the heels, and stand up straight without using your hands. Keep your core tight throughout the movement and be sure not to pull on your neck with your hands (keep your elbows back and chest up). Beginners, you guys can use your hands for support until you work up to hands-free. Have fun with it!
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