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This exercise increases the difficultly of the leg float and challenges your core strength adding an unstable foam roller.
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Lying on the roller in the midline, set neutral spine, and DRAWING UP AND IN your pelvic floor to activate your deep transverse abdominus. Make a quick breath out to switch on your external obliques muscles which stiffen and tighten your abdominals. Maintain your deep pelvic floor abdominal activation and without holding your breath, letting your back arch or flatten into the floor. Don't let your tummy 'dome up' or sink in (don't suck your belly button down). You should be aiming to have a flat tight abdominal wall but still breath normally through your ribs cage.
Slowly raise one of your legs until your knee is directly above your hip. Your knee should be bent at 90 degree. Pause and breath in, breath out and return heel to floor, again make sure your lower back and pelvis stays completely still as you move your leg. Repeat with the other side, remember; do more on weaker side. Special Notes |
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