Iliocostalis

Iliocostalis कैसे करें

1. 1

   Set up for Iliocostalis: get your own body weight ready and clear enough space to move safely.

2. 2

   Take a stable starting position with a firm grip, chest up and core braced.

3. 3

   Perform the movement with control through a comfortable range, feeling lower back do the work.

4. 4

   Exhale during the effort and inhale on the way back; never hold your breath.

5. 5

   Avoid rushing or using momentum — stop if form breaks down or you feel sharp pain.