EXERCISE: TOE TAPS EXERCISE: ARM & LEG LENGTHEN
Targets: lower abdominals
Begin by lying on your back with pelvis in neutral and engage your
T-ZONE. You can find your T-ZONE by tracing a capital T over the
lower part of your stomach, following the vertical line from your
pubic bone up towards your belly button. Engage your T-ZONE by
using your pelvic floor muscles to squeeze up the vertical line and
then tighten across from one hip bone to the other, as if you were
drawing them towards each other.
Move your legs one at a time to table top position.
Maintaining a 90 degree angle of the leg, breathe in to lower one
leg, tapping the toes on the floor and then breathe out, lifting back
to table top position.
REPS: 10 on each side. Rest. Then do alternating legs to challenge
the stability of your pelvis.
ADVANCE IT: Curl into ab curl and work legs dynamically.
PRO TIP: Hinge from your hip bone and only take the leg as far as
you can without straining the lower back.
Targets: Arms, shoulders, glutes, core, obliques,
pelvis stability
Start in a kneeling position on hands and knees.
Breathe in to prepare, breathe out to lengthen right leg and left arm
away from the body, breathe in to lower.
REPS: 10 on each side + 10 alternating sides
ADVANCE IT: Hold the arm and leg long and draw small, slow circles
with your limbs, 6 in each direction.
PRO TIPS: Press down into your hands to maintain the strength in
your shoulder and upper back. Close your ribs to your hips to stop your
back from arching. Pull your abdominals away from the earth, without
moving your spine.
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