Functional Core for Women by Kia Williams

Author:Kia Williams
Language: eng
Format: epub
Publisher: Human Kinetics

Variations

Deepen the knee bend for bigger movement.

Use a yoga strap around the mid back, and extend the arms in front to help set posture points.

SIDE HIP TUCK

How It’s Done

Stand tall with the pelvis neutral, shoulders back, chest up, and abs engaged, and deeply bend both knees for a stable base. The toes and knees are parallel and forward, and the hands are placed on the hips.

Keep both feet and heels connected with the ground.

As you exhale, engage the oblique abdominal muscles to lift the same-side hip to the side and up; the pelvis will rock forward.

As you inhale, return to neutral pelvis.

Repeat for repetitions or switch sides.

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