Despite its strange name, Milk Makers are effective exercises that activate the upper body and core muscles. This exercise requires good rhythm and coordination, as well as the ability to maintain body tightness. For best results, keep a straight line throughout the body and do not bend at the hips. Scale by performing a pull up hold.
- hang on a bar and engage core
- bend elbows to elevate body as if performing a pull up
- when head is in line with the bar, extend elbows to drive upper back down towards the floor and simultaneously elevate the legs until they are parallel with the ground
- to return to original position, bend elbows and drive heels behind you until your body is upright, keeping in mind to maintain body tightness throughout