How to do a sliding floor pulldown on towel

Setup:

1. Prone position: Start in plank position face down on the floor with your legs bend behind you.
2. Towel placement: Place a small towel under your knees for added comfort during the slide.
3. Arm and body position: Extend your arms out in front of you, a little wider than shoulder-width apart. Engage your core by squeezing your abs and glutes. Maintain a straight line from your head to your hips, keeping your hips lifted off the ground.

The Lift:

1. Initiate the pull: Engaging your lats, pull your knees towards your arms by initiating the movement with your back muscles. Think about pushing your chest towards your hands.
2. Slide and control: As you pull your chest towards you arms, your body will naturally slide forward on the towel. Maintain a controlled slide with your core tight to prevent your hips from sagging.
3. Straighten and return: Slowly push chest out to the starting position, maintaining the straight line with your head and hips.
4. Repeat: Perform the desired number of repetitions with smooth, controlled movements.

Tips:

• Focus on back and core: Concentrate on initiating the movement with your lats and core, feeling the work in your back muscles as you pull your knees in.
• Maintain a tight core: A strong core is essential for stability and preventing your lower back from arching.