Purpose:  Strength – Core and Obliques



Exercise Description

  1. Lie on your side on the mat with your body in a straight line
  2. Hips and shoulders stacked, core muscles engaged
  3. Lateral Thoracic breathing
  4. Bottom arm long with palm down and supporting head
  5. Inhale to prepare, exhale and lengthen through the body lifting both legs off the floor
  6. Inhale, exhale and move the top leg forwards and the underneath leg backwards creating a scissor motion.
  7. Inhale and switch leg position
  8. Repeat x 20 before switching sides

Watch- Out Points

  1. Keep hips stacked and body stable
  2. Avoid pushing into floor with hand
  3. Feel your ribs and hips in the floor and try to lengthen away from the floor at the waist
  4. Do not lose neutral pelvis
  5. Do not let back arch or ribs flare
  6. Do not allow top leg to drop below hip level
  7. Do not allow legs to bend at the knee.  The  movement comes from the hips
  8. Keep tension out of upper body


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