This exercise increases the strength of
the lower abdominals and the pelvic floor while challenging the proprioceptive
of the pelvis, and eliminating the support of the feet on the ground.
To do this exercise you will
need a mat and a soft ball. Start by lying on your back with a soft ball
under your pelvis. Your legs should be in a tabletop position.
Inhale to prepare and then exhale as you open both legs to opposite
sides. Inhale as you return your legs to the center and then exhale as
you lower the legs once again. Repeat this movement 8-10 times.
Things to think about:
It will require great strength in your deep lower
abdominals to keep the pelvis from tilting anteriorly, which makes the breath
very important in this exercise. Think back to the engagement of the
pelvic floor. As you exhale visualize the diaphragm moving higher in the
ribcage and the pelvic floor lifting into the abdomen. Then engage the
lower abdominals as you lower the legs to opposite sides.
Keep thinking of the tailbone attached to the
ceiling by a string so that it doesn’t drop towards the floor and take the
pubic bone with it.
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