Regarding the pelvis, a neutral position maintains the lumbar curvature of the lower back without overarching the back or the feeling of gripping in the hip flexors. When the spine and pelvis are in ideal alignment, the position is often referred to as “neutral.” Repeat 5 times in each direction and switch legs.Exhale to make a circle with your leg, trying to not let your pelvis rock with its movement.Keep your hips still and inhale to reach the leg in the air across your body.Exhale to lift one leg up in the air (your knee can be slightly bent).Lie on your back with both legs straight on the floor.Muscles worked: abdominals, hamstrings, hip flexors, hip abductors and adductors.This opens the front of your hip and connects you deeper to your powerhouse. When you extend your leg, try to engage the back of your leg under your butt. Stay connected with your breath, keep drawing your abs in and up. Placing your hands in front of your knees in tabletop will remind you to keep your legs at a 90-degree angle, making the exercise more challenging for your deep abdominals. Keeping your head down and shoulders tension-free without arching your back is more challenging than bringing your head up and curling forward. Inhale to bend your knee back to the 90-degree position.The hand on the side of the stretched leg will reach toward the opposite ankle. Avoid arching your back, and watch for the abdominals doming. Exhale to stretch one leg out at a 45-degree angle or lower - only as low as you can while keeping your back and pelvis in the same position.Inhale to put your hands on the sides of your knees. Exhale to curl your head, neck, and shoulders off of the floor so you’re looking at your knees.Lie on your back with both legs in tabletop.Muscles worked: abdominals, back, hip extensors.Difficulty level: beginner/intermediate.Avoid arching your back or letting your abdominals dome out. This will help prevent you from cheating and give you tactile feedback. Place one hand just below your belly button and the other hand on your low back. For added difficulty, reach your foot further away from your body. If you’re having trouble keeping your abdominals engaged and feel your back arching, tilt your pelvis back more, so your lower back comes closer to the ground. Exhale with control to return your feet to the floor.Breathe and hold the position for 5 counts.Exhale to lift the second leg into tabletop, without popping your abdominals or arching your back. Imagine you’re gently tightening a belt, and lift one leg up into tabletop without moving your hips, pelvis, or back.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |