Repeat 8-10 times Side Plank Pulses Get into a low side plank position. Inhale to prepare/ exhale and pike the hips up to where the wall meets the ceiling whilst activating the core muscles - start to rotate the hips over to the left then slowly rotate back to pike in an exhale. Repeat 8-10 times Low Plank Waist Pikes Place the left elbow under the left shoulder and right hand under the right shoulder in alignment with the mid part of the left forearm (a staggered position, make sure you are square on to the mat. More advanced can keep the top hand behind the head. The action is the same as The Mermaid Tail but the leg position is different. Fold the legs and place the heels in alignment with the tailbone. Shoulder over the elbow, lower side-line is lifted as if pulling the waist off a bomb. Set yourself up like you would in a classic floating clam position. ![]() Repeat 10 times Bonus exercise: Scissor the legs open and closed 10 times for an extra bonus. More advanced can float the lower ribs off the mat to work both sides of the waist. Always return to the full side line position where by the shoulders, hips, knees and ankles are stacked. Imagine you are squeezing water from a sponge between your lower ribs and hip. Balance on the lower glute and try and lift the upper body - chest open and lifted. ![]() From lying side line inhale to prepare and on an exhale rotate the top hip back and lift out of your side line using your obliques. The power must come from the deep abdominals and pelvic floor to assist your lift (close the legs off if it’s too difficult or bend the legs on the lift). Repeat 10 times Mermaid Fin with Open Legs This is a challenge or progression from the mermaid fin as the legs being open don’t allow the inner thighs to assist with stability. Lengthen the legs “out of the hips” as you lift both legs off the mat (keep legs together squeezing the sitz bones, inhale and exhale with the movements - activating the core inclusive of the pelvic floor with your out-breath. Keep the legs together as if you are zipped from the ankle to the groin. Double Leg Lift Pulses in Side-line Draw all the way up to the elbow, on your side with the shoulder stacked over the elbow. ![]() take an inhale and start to roll to your side-line as you start to extend your legs exhale and engage the core whilst lifting the lower side line and reaching the legs from the hips engage inner thighs, glutes and quads. Roll Over Obliques Start on your back with your hands interlaced behind your head.
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