Reform: Deep Core Training

Reform:

Deep Core Training; Lateral Flexion.

Here a nifty, little exercise to work your core. Its quite a tricky one, and as usual technique is very important so read the instructions carefully. If you’re just starting out and not particularly strong, or not particularly well co-ordinated, then just do the first part. Have fun!

Debbie Jenner Pilates Company
Photo: Lateral Flexion. Model: the very bendy Eva Roest

Read the instructions thoroughly first, and then try the first part of the exercise and see how you get on. If that feels ok, then you can add the second part. You’ll need a nice soft mat for this exercise.

Start position: Lie on your side. Stretch out your bottom arm, with the palm of your hand facing forward and place your head down on your arm. You should be stretched out in a straight line, but check and look down and make sure you can see your toes when you flex your feet! Then point the feet, and look forward. Reach the top leg away so your feet are stacked on top of each other and so that your pelvis is upright and your waist is not slumped on the floor.

First part: You can try this with your top hand on the floor in front of you. Breathe in through your nose, and as you breathe out through your mouth, squeeze your legs together and lift both legs sideways off the floor. Your waist may drop to the floor. Make sure that you are still in a straight line and haven’t rolled the top hip backwards, or brought the legs forward. Breathe in and lower the legs again slowly.

Second part: If the first part is not challenging enough you can add lifting the upper body simultaneously with the legs (as in the photo). Imagine someone is pulling you up by your top ear as you slide your bottom arm over the floor, bringing the armpit off the ground and reaching with the top hand to the top foot!!! Avoid pushing yourself up with your bottom arm. So breathe in, and as you breathe out lift the legs as before but also lift your upper body reaching sideways to your feet. Breathe out and slowly lower upper and lower body simultaneously. Repeat 10 times. Move slowly, use your breath and focus on your technique!. Repeat on the other side. You’ll find one side is easier than the other and it is more difficult to find your balance on one side. Coordinate the upper body to finish the lift at the same time as the lower body, and also finish the lowering simultaneously.

If you have any lower back issues, but would like to try this, then do try but listen to your body. If it doesn’t feel right, give it a miss.

‘Til the next time!

Debbie

 

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