How to Do Body Blade Pull-Downs

Body blades can be used to perform many of your traditional weight training exercises; however, they reduce your risk of injury. Perfect for people of all ages and fitness levels, or even those recuperating from injury, body blades help to improve strength and coordination as well as athletic performance. With a few tips you can add body blade pull-downs to your exercise routine today.

Instructions

Difficulty: Moderately Easy

1. Lie down on your back on a comfortable surface with your feet extended straight out in front of you. Help to engage your leg and abdominal muscles during your pull-downs by flexing your feet, pulling your toes in towards your torso. Protect your back by keeping your abs tight and tucking your tail bone in slightly.
2. Hold one blade with both hands, positioning the blade so that it is horizontal to your body. Extend your arms straight up towards the ceiling, keeping your elbows bent slightly. Begin to shake the blade up and down towards your feet and up above your head, using rapid, short motions.
3. Drop the shaking blade slowly behind your head, coming as close to the ground as possible and then hold the position for 2 or 3 deep breaths. Bring the blade back up and drop down as close to your stomach as possible, again, holding and shaking for 2 or 3 breaths. Repeat the pull-downs, lifting up and down, for 1 to 5 minutes depending on your level of fitness.
4. Get a more advanced workout for your abs during your body blade pull-downs by lifting your feet a few inches off of the ground. Remember to keep your feet flexed and toes pulling in throughout the exercise.