Rowing

Muscle

Abs, Shoulders

Equipment

Bodyweight

Measured in

Reps

How to do it

In a seated position with a straight back and legs extended, spread your elbows out to the sides and bring your fists to your chest. As you exhale, begin to twist your body downwards while maintaining a halfway seated position with straight legs. Take a deep breath and extend your arms out to the sides. Then, interlace your hands behind your back. On the exhale, start twisting your body upwards and forwards, pulling yourself with your clasped hands towards the ceiling. Continue inhaling, slowly releasing your hands and bringing your arms forward. Reach your body and hands towards your feet. Then, gradually straighten your back as if pressing it against a wall. Perform the exercise smoothly, without jerking movements, and remember not to hold your breath.