Sitting March on a Chair

Sitting March on a Chair कैसे करें

1. 1

   Set up for Sitting March on a Chair using only your body weight: get into the start position with your back neutral and core lightly braced.

2. 2

   Place your arms, legs, or the weight exactly as the start position requires, keeping shoulders relaxed.

3. 3

   Perform each rep with a slow, controlled motion, squeezing your Abdominals at the top.

4. 4

   Exhale on the effort and inhale as you return to the start without letting your back arch.

5. 5

   Do not jerk, hold your breath, or rush the lowering phase — stop if your lower back hurts.