|Written by Beth Weston|
Intro:Â The Human Arrow exercise is a challenging, yet highly effective, core exercise that is low impact for those people who suffer from knee and joint problems. It targets the core area - back and stomach and yet, also hits the legs, buttocks, shoulders and arms. The beauty of this exercise is that as effective as it is, it doesn't take long to do it! This article will explain how to do the Human Arrow.
Step 1: The first step in doing the Human Arrow is to lay flat on your stomach on an exercise mat. If you find yourself getting very tired during the exercise, come back to this position for a rest. Try to only use the rest position in between sets, if possible.
Step 2: When you raise up your body, you will raise up onto your toes and elbows at the same time. Everything else will be up in the air. Only your toes should be touching the ground and they should hold up your lower body.
Step 3:Â With your elbows, forearms and hands flat on the ground lift your body up, along with lifting up onto your toes. You may find it helpful to clasp your hands together in front of you. Now your whole body should be up in the air except your elbows, forearms, hands and toes.
Step 4:Â Finally, using a stop watch, your wrist watch or the time on your iPod, monitor how long you can stay up in the air. When you first begin, you may find you can only do 15 seconds. That's ok ... three sets of 15 seconds will start to make a difference.
Gradually increase your time in 5-15 second intervals until you are staying up longer and longer. You will feel soreness from this exercise, especially in your stomach area. Don't over do it! Two to three sets is plenty and just increase the time you stay up in the air over time.
Tips: Use a mat under you to pad your elbows so you don't hurt them.
Warnings: Don't try to push yourself on time. Start off with 15 seconds if you have to - and gradually build it up.