Think Eat Feel by Johnston Lucy

Author:Johnston, Lucy
Language: eng
Format: epub
Published: 2022-07-23T00:00:00+00:00

5- The next level is to integrate the legs which are heavier so, more resistance on these core muscles.

-Start by just lifting one heel to 90° and back down again. The knee does not come past hip level ( this will disengage your core muscles ).

-You can do one leg at a time and stick to the same leg or try alternating legs.

-Keep the neck relaxed .

Aim: 30 alternating legs.

6-To advance this exercise come onto an unstable surface like this roller.

-Go back to overheads and start again .

Aim: 30 alternating legs once you master arms again first.

7- Try a diamond.

-Creating a diamond with your hands, press the hands against the wall. You head should be about a hands span distance from the wall and your hands will press about a hands span width up from the floor on the wall.

-Reset your neutral spine position and re-commence your heel lifts and single leg work again whilst pressing the shoulder blades flat onto the floor.

Aim: Maintaining the shoulder and hand position with 30 alternating heel lifts.

8- Come back to the roller or unstable surface such as a pillow or balance disk.

-Start the dead bugs exercise lying on your back again with knees bent and feet on the floor. Have a little practise with the overheads again.

-Then try to combine opposite leg with the opposite arm.

-During this exercise you may find you get a little confused with the movements. It is challenging. Start by lifting the leg up to 90° again and then when this becomes stable raise the arms to the sky also. As the knee comes up to hip level the opposite arm moves back to the sky and then they both move away again.

AIm: 30 alternating arm and legs per side. Example- Left arm, right leg x 30.

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