Basic Training by Jon Giswold

Author:Jon Giswold
Language: eng
Format: epub
ISBN: 9781466866416
Publisher: St. Martin's Press

SIDE-LYING LEG RAISES

Now you get to lie on the floor, so get down there and take advantage of the fact that this is permitted. When you are on the floor, lying on your side, the most common mistake that I see is that the alignment of the spine seems to be ignored because people think that if they are on the floor they are supported. It is like assuming any plank over a body of water will support weight in its center like a bridge that is carefully engineered and built. You must think and maintain the awareness of your central position even when lying on your side. As you lie on your side, try to keep your waistline off the floor. Even the fittest will find this a helpful tool to boost and benefit their technique.

Lie on your side and lift your waist up so there is a space that you can feel with your fingers. Then rest your hand in front of you so that your body weight doesn’t shift from front to back. This start position is very much like a sleeping position. Hands rest under your head as a pillow would, and your knees are bent at a 45-degree angle, the leg on top stacked on top of the leg on the floor. Bring your legs forward so that they are in front of you a little, just so you are not fully extended on the floor. This will help stabilize your entire body.

Before anything, raise the foot on top away from the foot on the floor. You can see in the photo illustration that it is only a couple inches. Your heel will be higher than your toes. Just by getting into this position you should feel the exercise. Now lift the top leg up, leading with the heel. This will be felt on the side of the thigh and most of all in the buttocks. Lower to where you started and lift again. Repeat as many as your set requires, and then stretch the muscle by lying on the floor with your legs crossed. Flip over and do the same on the other leg, and so on. Just keep the focus on the buttocks and the central position.

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