Long Lean Waistlines = Strong Streamlined Core

We think bigger is better and that is true when your form is 100%.    

Side Bridge with Rotation

Purpose:  To strengthen muscles that stabilizes the core.

Starting Position:  Propped up on forearm with knees bent and neutral pelvis

Description of Movement:  Connect abdominals in and wide to support throughout the exercise.  Stack shoulder and hips so that they are square.

1.      Inhale, rotate your breastbone up towards the ceiling keeping hips still then inhale and rotate your breastbone down to the ground.  Repeat

2.       Exhale and lift up and off your shoulder as you press into your bottom knee and lift the bottom waistline.  Hold for five breaths and lift the top leg up 5x.  Repeat on the other side

What to Watch for:

Remember to keep abdominals engaged

Do not allow hips and or shoulder to twist

Now people will think bigger is better and that is true when your form is 100%.   Notice, do you feel your bottom waistline and bottom armpit with your knees bent or straight.  For most of us, when we increase our levers (straighten our arm or legs) we bypass the correct muscles and start to use hips, neck and back muscle to create more strength.  

Respect where you are at in all movement.

NOTICE, DO YOU FEEL YOUR BOTTOM WAISTLINE AND BOTTOM ARMPIT WITH YOUR KNEES BENT OR STRAIGHT.  FOR MOST OF US, WHEN WE INCREASE OUR LEVERS (STRAIGHTEN OUR ARM OR LEGS) WE BYPASS THE CORRECT MUSCLES AND START TO USE HIPS, NECK AND BACK MUSCLE TO CREATE MORE STRENGTH. 

There are still 2 private spots available.  Wednesday 7:15 and Wednesday 5:00.  Get your core STRONG.  16 week program for $220/month.