- Lie faceup with your legs extended and arms on the floor by your sides.
- Lift both legs up toward the ceiling and lower them halfway, so that they're at about a 45-degree angle.
- Curl your head up and lift your arms a few inches off the floor, keeping your palms down.
- Pump your arms up and down a few inches as you inhale for 5 counts and exhale for 5 counts.
- Repeat this breathing pattern 10 times (for a total of 100 breaths) while holding the position.
Targets the core.
Gifs and images: Photographer: Katie Thompson. Hair grooming: Yukiko Tajima. Makeup: Risako Matsushita. Stylists: Rika Watanabe.
Gif 1, 11, 14, 19, 22, 25, 27, 30: Model Crystal Williams is wearing a Puma Women's Chase AOP Top, $ 45, us.puma.com; Lululemon Align Pant II 25" leggings, $ 198, shop.lululemon.com; and Asics sneakers, similar styles at asics.com.
Gifs 2, 5, 9, 13, 17, 21, 24, 28, 31: Model Amanda Wheeler is wearing Nike Bliss Lux Mid-Rise Training Pants, $ 90, nike.com; a Nancy Rose Performance tank; and Nike Air Zoom Pegasus 35 sneakers, $ 120, nike.com.
Gifs 3, 6, 7, 10, 12, 15, 18, 20, 23, 26, 29 : Model Cookie Janee is wearing a Vaara Cloe Sports Bra, approximately $ 113 (£90), vaara.com; Tory Sport Chevron Leggings, $ 125, nordstrom.com; and Nike Metcon 4 Champagne sneakers, $ 130, nike.com.
Gifs 4, 8, 16: Model Rachel Denis is wearing a GapFit Low Impact Mix-Stripe Sports Bra, $ 22-$ 26, gap.com; Gap leggings, similar styles at gap.com; and Nike Nike Air Zoom Pegasus 35 sneakers, $ 130, footlocker.com.