Purpose:  Strength – Core and Obliques and upper body

 

 

Exercise Description

  1. Lie on your side and place your hand under your shoulder.
  2. Bend both legs to 90º and bring your knees forward so your heels tuck into your bottom
  3. Engage core and pelvic floor, shoulders back and down
  4. Hand should be directly under shoulder, make sure feet, sit bones and hand are all in a straight line, use edge of mat to guide you
  5. Have your top arm resting on body
  6. Make sure you have a straight line from your hip to your armpit and that you have not dropped into your ribs
  7. Maintain the natural curve of your spine
  8. Engage core
  9. Inhale to prepare
  10. Exhale and lift hips from the mat bringing your other arm up and over the head
  11. Lower down and repeat x 10

Watch- Out Points

  1. Make sure ribs do not sink
  2. Avoid rounding forwards
  3. Breath normally
  4. Maintain neutral through lumbar spine and neck
  5. Make sure you do not drop into the shoulder and keep hand under shoulder

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