Thursday, October 11, 2012

Day 103- Bent Knee Fallout Single Leg Table Top

This exercise continues our journey toward pelvic stability.  This time the tabletop position increases the difficulty of the exercise because it gives it a smaller base of support.

To do this exercise you will need a mat.  Start by lying on your back.  Your legs will be in a tabletop position with a ninety-degree angle at the hips and at the knees.  Inhale to prepare and then exhale as you engage your pelvic floor and lower abdominals and lower one leg out to the side.  Inhale to bring the leg back to the center and exhale as you lower the other leg out to the side.  Repeat this exercise alternating sides 6-8 times

Things to think about:
Pelvic stability and hip disassociation are key when doing this exercise.  As you are lowering your leg out to the side the tendency will be to allow the opposite leg to follow the hip.  It is important to think of the opposite hip like an anchor.  Only lower the leg as far as you can without moving the pelvis

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