Tuesday, October 16, 2012

Day 108- Bent Knee Fallout Double Leg in Table Top on Soft Ball

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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