Day 276- Banana

This exercise adds lateral spine flexion to the lift of both legs.  It will increase engagement for the entire lateral side of the body.

To do this exercise you will need a mat.  Start by lying on your side with your head, ribs, hips, and heels in a line.  Find the longest possible spine and inhale into the back of the ribs.  As you exhale reach your head and your heels away from each other and then allow your legs and shoulders to rise into the air as your body bends into a bow like shape.  Inhale as you release and the repeat 8-10 times.

Things to think about

Reaching the head away from the tail will put tension (the good kind) on the lateral myofascial line of the body.  This prevents any crunching on the side of the body, which will cause strain.

Be aware of your neck in this exercise.  The cervical spine is the most mobile and thus will try to do the work of the entire spine.  Be sure that the lateral flexion is also in the thoracic spine as well.

Day 265- Oblique Pull Ups on Ball

This exercise uses the circular movement of the legs to create engagement in the oblique abdominals.

To do this exercise you will need a mat and a large physioball.  Start by bearing weight on your hands with your shins on the large ball.  Inhale into the back of your ribs and then exhale as you draw your knees to your right armpit, then pass the knees underneath you and then point the knees at the left armpit, and finally inhale as you lengthen them long behind you.  Repeat 6 times in one direction and then reverse.

Things to think about

As you are making the circles with your knees, be sure that you are pointing the crown of your head towards the ground.  This will allow your spine to be the longest that it can be.

Make sure that your shoulders are stabile and connected to your back.  This will help maintain the connection of the ribcage to the pelvis as you rotate.

Day 171- Double Straight Leg Stretch

This exercise is the third exercise in Joseph Pilates class Stomach series.  It is intended to increase the strength of the center while challenging it with heavier lever arms.

To do this exercise you will need a mat.  Start by lying on your back with your knees in a tabletop position.  Grab onto the top of your kneecaps with your hands.  Inhale to prepare and then exhale as you lift your head, neck, and shoulders into the air.  Inhale into the back of your ribs, and then exhale as you lengthen your legs away from your body and reach your hands towards the ground behind your head.  Inhale as you circle your arms out to the sides and bend your knees, so that you are at the starting point.  Repeat 8-10 times and then rest. Your head, neck, and shoulders are lifted the whole time.

Things to think about

If you have osteoporosis you can do this exercise with your head, neck, and shoulders resting on the ground.  This will make the abdominal work more challenging but you can always decrease the range of motion of the arms and legs.

As you are moving your legs, it is hard to keep the ribs connected to the ground.  With every exhale be sure that you are  releasing the diaphragm completely by letting all of the air out.

Be sure that you are keeping your pelvis still, as you straighten your legs you might feel your pelvis move towards your tailbone.  To prevent this remember to hollow your abdominals as you straighten your legs.  You can also reverse the breath to help with pelvic stability.

Day 139- Oblique Abdominal Curls with Magic Circle Assistance

This exercise adds the magic circle to assist in the oblique abdominal connection.

To do this exercise you will need a mat and a magic circle.  Start by lying on your back with your knees bent and your feet planted into the floor.  Hold the magic circle with the palms of your hands facing the circle.  Inhale as you rotate your spine to point the magic circle to the right your right knee.  Then exhale as you squeeze the magic circle and reach your hands further toward the right of the right knee.  Your left shoulder girdle should lift to engage the core.  Inhale as you return to the beginning and exhale as you repeat on the other side. Repeat 8-10 times alternating sides.

Things to think about

You should not do this exercise if you have osteoporosis.

The exhale is the most important part of this exercise.  To get the most out of the abdominal connection, be sure that all of the air is leaving your lungs as you squeeze the magic circle.

Be sure that your shoulders are staying organized.  Your arm bones should be connected to the shoulder blade and your shoulder blades should be sliding down your back. 

Day 136-Oblique Abdominal Curls with Magic Circle Outer Thigh Squeeze

This exercise adds the challenge of maintaining the midline while rotating the spine and engaging the external rotators.

To do this exercise you will need a mat and a magic circle.  Start by reaching your toes through the magic circle and then placing the magic circle on the side of your thighs just above your knees.  Then lay on your back with your knees bent and your feet planted on the ground.  Inhale into the back of your ribcage and exhale as you press out on the magic circle and curl your spine to reach your right elbow, shoulder, and ribs toward your left knee, thigh, and hip.  Inhale to return to the beginning and exhale as you repeat on the other side.  Continue alternating sides and repeat 8-10 times.

Things to think about

You should not do this exercise if you have osteoporosis

The pelvis is quite challenged in this exercise.  There will be a tendency to press out on one side of the magic circle more than the other.  Be sure to have equal pressure through both legs, which will keep the pelvis from moving from side to side.

It is also important to keep the pelvis from rocking toward the belly button or tailbone.  Be sure that your legs are moving while the pelvis is stable!

Day 134- Oblique Abdominal Curls with Magic Circle Inner Thigh Squeeze

This exercise will add the support of the midline to the rotation of the thoracic spine in the oblique abdominal curl.

To do this exercise you will need a mat and a magic circle.  Start by lying on your back with your knees bent, feet planted on the ground and the magic circle between your thighs just above the knee.  Inhale into the back of the ribcage and exhale as you squeeze the magic circle.  Continue exhaling as you lift the right elbow and shoulder girdle and reach it toward the lift hip, thigh, and knee.  Inhale to return to the beginning and then repeat on the other side.  8-10 times alternating sides.

Things to think about

If you have a diagnosis of osteoporosis you should not do this exercise.

Often in oblique abdominal exercises the pelvis tends to roll from side to side.  In this exercise you want to be sure that both sides of the pelvis are even and the pelvis should be still as the upper body moves.

Be aware that you are moving the entire upper quadrant evenly.  Often people reach just the elbows to the opposite knee, when in fact the entire shoulder and even ribcage should lift.

Day 132- Oblique Chest Lift

This exercise adds movement of the arms to the oblique abdominal curl for increased core control with arm movement.

To do this exercise you will need a mat.  Start by lying on your back with your knees bent your feet planted into the ground. Inhale into the back of the ribs as you clasp your hands at the base of your skull and then exhale as you lift your right elbow, arm, and shoulder toward your left thigh.  Inhale as you arc your arms in front of your chest toward the back of the left thigh and exhale as you clasp the back of your thigh and lift your right elbow, arm, and shoulder higher. Then inhale as your return the arms along the same arc to the base of your skull.  Then exhale as your lower your body to the ground.  Inhale into the back of the ribcage and then repeat the movement on the other side.  Continue alternating sides 5-10 times.

Things to think about

You should not do this exercise if you have osteoporosis.

The breath pattern is very important in this exercise.  It can facilitate increase range of motion of the thoracic spine, and it can ease any pain the head, neck, and shoulders as you do this exercise. 

The longer the arc of your arms the stronger the challenge to your core.  Be sure to reach those fingers as far away from the body as possible!

Day 129- Oblique Abdominal Curls with Pulses

This exercise provides a little bit of extra work to the oblique abdominal connection.  It also provides the opportunity to complete release all of the air out of your lungs to facilitate the most length in the spine.

To do this exercise you will need a mat.  Start by lying on your back with your knees bent and your feet planted in the ground.  Clasp your hands behind your head at the base of your skull and inhale into the back of your ribs. Exhale as you reach your right elbow, arm, and shoulder toward your left knee, thigh, and hip.  Inhale and then exhale again as you begin pulsing.  This means deepen the movement and then release slightly.  Repeat these pulses 10-12 times and then inhale into the back of the ribs before exhaling to release your upper body back to the ground.  Inhale into the back of your ribs again and repeat this process on the other side. 

Things to think about:

You should not do this exercise if you have osteoporosis.

While this exercise will increase your abdominal strength it will also help you train and improve the work of your diaphragm.  With each pulse imagine that your diaphragm is moving further toward your lungs pushing as much carbon dioxide out of your body.

Be sure that the pulse is occurring at the ribcage and that the movement of the pulse is not emanating from any of the cervical vertebra or the shoulder.

Day 128- Oblique Abdominal Curls on Foam Roller

This exercise is intended to increase the balance challenge, while continuing to increase the oblique abdominal connection.

To do this exercise you will need a mat and a Foam Roller.  Start by lying on the foam roller with your spine running along the length of the roller.  Your head and your pelvis should both be on the roller with your knees bent and your feet planted in the ground.  Clasp your hands at the base of your skull and inhale into the back of your ribcage, and then exhale as you reach your right elbow, arm, and shoulder toward the left hip, thigh, and knee. Inhale into the back of your ribs again and exhale as you lower your upper body back to the foam roller.  Inhale and repeat this movement on the other side, and then continue to repeat alternating sides 5-10 times.

Things to think about

You should not do this exercise if you have osteoporosis.

The wobbles caused by the foam roller require additional strength and control and can make this quite a challenging exercise.  To continue improving your balance be sure that your feet are connected to the ground completely, and that your knees are pointed directly for the ceiling.

Day 127- Oblique Abdominal Curls

This exercise will continue increasing the abdominal connection as well as articulating the spine through rotation and flexion.

To do this exercise you will need a mat.  Start by lying on your back with your hands clasped at the base of your skull, your knees bent, and your feet flat on the mat.  Inhale into the back of the ribcage and exhale as you begin reaching the right elbow, arm, and shoulder toward the lift hip, thigh, and knee.  Inhale at the top and exhale as you lower your body back to the beginning position.  Inhale into the back of the ribs and exhale as you repeat this movement on the opposite side.  Repeat 5-10 times alternating sides.

Things to think about

You should not do this exercise if you have osteoporosis.

This is exercise is so much more than reaching your elbow to the opposite knee.  If we reach just the elbow to the opposite knee, then we are not integrating the core into the movement.  This exercise is about lifting one side of the upper body and moving it to the opposite side of the lower body. 

The breath is key in this exercise, be sure that you are inhaling into the back of your ribcage and exhaling completely as you do this exercise.

Day 119- Toe Taps from Table Top with a Diagonal on Slomo Ball

This exercise is intended to increase the difficulty of this oblique abdominal exercise by adding proprioceptive challenge.

To do this exercise you will need a mat and a soft ball.  Start by lying on your back with the soft ball underneath your pelvis.  Your legs should be in a tabletop position.  Inhale as you point your legs to the side and then exhale as you lower your toes to the floor and bring them back.  Inhale as you point the toes to the other side and then exhale as you tap our toes on the ground.  Repeat alternating sides 8-10 times.

Things to think about:

Remember with these oblique variations that you are rotating the thighs in the hip sockets while maintaining stillness in the pelvis.  Your pelvis may want to roll to one side or the waist may shorten because your hip hikes towards the ribcage.  Be sure to use your exhale to engage your pelvis floor and lower abdominals.  Sometimes it helps to think of the abdomen pulling away from the leg as it lowers.

Day 115- Toe Taps from Table Top with Diagonal

This exercise adds the oblique abdominals to this great pelvic stability exercise

To do this exercise you will need a mat.  Start by lying on your back in a tabletop position. Inhale as you turn your knees to one side and exhale as you top your toes to the ground and lift them back to the twisted tabletop position.  Inhale as you turn your knees to the other side and exhale as you top both toes to the ground with the knees pointing to the side.  Repeat alternating sides 8-10 times

Things to think about

One of the challenges of this exercise is to keep the pelvis from rolling from side to side when you twist your knees.  It is important to think of the thighbones rotating in the socket so that the pelvis can stay stable.

As with all of these exercises, making sure that you can get all of the air out of the lungs on the exhale is also important for the grounding of the ribcage.