Start Position:
- Lie on your back with knees bent and feet flat on the floor (hooklying position).
- Keep your pelvis neutral with a slight curve in your lower back.
- Place your hands overhead toward the ceiling.
- Anchor your shoulder blades down and gently tuck your chin.
Action:
- Inhale to prepare for movement.
- As you exhale, bend at the elbows and rotate your arms towards the floor, engaging your deep core muscles as your lower tummy scoops in. As you do this, lift your buttocks off the floor. Tune into and engage your pelvic floor muscles as you’re exhaling. Work with your breath.
- Inhale to release tension and return to the starting position.
- Repeat for 10-15 repetitions, focusing on controlled engagement and breathing.
Purpose:
- Strengthens the deep core muscles, including the transverse abdominis, essential for spinal stability.
- Improves core awareness and control, vital for posture and daily activities.
- Prepares the body for more advanced core exercises.
Modifications:
Add weights
Add ball between knees:
Precaution:
- Maintain a relaxed, neutral spine—avoid flattening or arching your back too much.
- If you feel tension in your lower back, reset and ensure you are engaging only your core muscles.
- Perform the exercise slowly and with control to avoid compensating with other muscles.
- If this exercise causes pain or discomfort, stop and consult a physical therapist.
