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Challenges the transverse abdominis plus pelvic floor activation and increases the base level deep core strength, by challenging your ability to maintain neutral spine whilst lifting your leg in front of your body. An essential exercise to master before progressing into harder core exercises.
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Set neutral spine, and DRAWING UP AND IN your pelvic floor to activate your deep transverse abdominus. Then add on the 'shortening the scar' technique to increase the TA contraction. 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 rib 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. Special Notes |
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