Clients love this exercise when I have them do it or prescribe it for a do it yourself strength program. Have a stability ball? You will need one for this exercise. So many people just don’t move their body or spine in lateral flexion and extension. This works the obliques (love handles), the quadratus lumborum (low back muscle and hike hiker muscle) as well as stretch the lat muscles (large back muscles).
We would highly recommend anchoring your feet against a baseboard or something that doesn’t move. Depending on your pelvis lower quarter rotation you may perform one side with bottom leg forward and other leg with bottom leg backwards. You may quickly figure out which feels most beneficial to you. The goal is to try to keep both hip bones even and facing forwards.
HOW MANY REPS? HOW OFTEN?
Because this is a pretty intense exercise and movement start with one set only and work up to more. 10-20 reps each side, 2-3 sets, 1-2 times per week
Try doing this movement with a breath and exhale on the way up. You can slide your bottom hand on floor if you need support. Notice that my top leg is locked out whilst my bottom leg is bent at the knee. Most of the support is from the bottom foot pressing against the stable surface. The more of your body that hangs off the ball the harder the movement will be. Men have a higher center of gravity so adjust to your level of fitness.
To get more lat / side stretch when you are in the down position reach the top arm over your head and reach like a ballet dancer making their body long, lean and tall.
If you don’t have a stability ball, a bosu ball is great also. Don’t have either of these? Below is a way to do this on a bench, couch or something that would support you safely to do this movement. Just know not using a ball or bosu is a harder alternative. Notice that on the bench it makes more sense and is more stable to have my top foot back as the front of my tennis shoe toe box is under the side lip of bench. Someone can stack your legs on top of each other whilst your are sideways. Have the person place one hand above knee on thigh or lightly sit on your legs.
CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87) or of our other services listed above. Just give me a call or text at 901-466-6242 and we can get you started with a functional fitness assessment and a few things to do on your own before the Greenville/Travelers Rest area location is up and running. (delays abound and we are working to get open so we can get you on the schedule). I’ve spoken with Abbey at Travelers Rest Yoga to share space to train clients while the studio is having delays. There are options for you to get started today!
Why put off your fitness…..let’s discuss your fitness & nutrition needs. All it takes is a call or text to get the conversation started. Maybe you can be one of the charter clients for South Carolina location, LET’S GET MOVING!
Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Owner/Dir. of Training
(Club 29 Fitness Inc.)