Day 146- Double Toe Taps to Side with Continued Abdominal Curl

This exercise is an oblique variation of the double toe taps.  The slight rotation of the knees guarantees a challenge to rotational forces in the oblique abdominals.

To do this exercise you will need a mat.  Start by lying on your back with your legs in a tabletop position and with your hands clasped like a hammock behind your head.  Inhale into the back of the ribs and then exhale as you narrow the ribcage, and press the ribcage into the ground to lift the head, neck, and shoulders.  Inhale here as you point your knees to the right side of the body, and then exhale as you tap the toes on the ground continuing to point the toes to the side.  Then inhale as you lift the knees back to a tabletop position and then rotate the knees to point to the left side of the body.  Exhale as you repeat the exercise on the other side.  Continue alternating as your repeat 8-10 times alternating sides. 

Things to think about

If you have osteoporosis you can do this exercise with your head, neck, and shoulders on the ground.  You can also do this exercise with your pelvis on a soft ball to increase the challenge.

When you are rotating the knees to one side it is important that the pelvis stays still.  Often one hip likes to hike to the ribcage, or the pelvis likes to roll to one side or the other.  Part of the pelvis stability work occurs when a body is able to rotate the legs without affecting the pelvis.

Day 145- Double Leg Toe Taps with Continued Abdominal Curl

This exercise increases abdominal control even further.  It requires strength to keep the deep abdominals engaged with the challenge of the simultaneous movement of both legs. 

To do this exercise you will need a mat.  Start by lying on your back with your feet in a tabletop position and your hands clasped like a hammock behind your head.  Inhale into the ribcage and then exhale as you narrow your ribs, press your ribcage into the ground and the lift your head, neck, and shoulders with the help of your hands.  Inhale into the back of your ribs and then exhale as you reinvest in the deep abdominal muscles, then squeeze the inner thighs together and tap the toes on the ground.  Inhale as you return the knees to a table top position and exhale as you tap both toes again.  Repeat 8-10 times and then on the last exhale gently lower your head, neck, and shoulders to the ground.

Things to think about

If you have osteoporosis then you should do this exercise with your head, neck, and shoulders on the ground.  You may also place your pelvis on a soft ball to increase the challenge but the head, neck, and shoulders should always be on the ground.

The tendency in this very challenging exercise is to allow the pelvis to move which allows the low spine to move farther away from the ground. This is where we find the challenge to the deep abdominals.  If you feel your pelvis moving be sure to continue to exhale and pull your sacrum to the ground with those abdominals!

Day 112- Single Leg Toe Taps from Table Top

This exercise is intended to challenge the stability of the pelvis while flexing the hips and moving the legs in the sagittal plane.

To this exercise you will need a mat.  Start by lying on your back with your legs in a tabletop position.  Inhale to prepare and then exhale as you arc your thighbone towards the floor so that you can tap your toe and then return it to the tabletop position.  Inhale in tabletop position and then exhale as you lower the opposite leg to the ground.  Repeat this exercise alternating sides 8-10 times.

Things to think about:

It is important to be sure to use the breath to engage the core during this exercise.  Make sure each exhale is executed completely.  This will allow the spine to maintain its length as the thigh is moving in the socket. 

Remember the thigh is moving independently from the pelvis.  It is important to use the abdominals to ground the pelvis as the thigh is arcing away.  If the pelvis is allowed to follow the thigh then some strain in the lower spine can occur.

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.