If you’ve trained with me for any length of time, you know I LOVE the SIDELYING position…from low-level warm-up positions to resistance exercises on the training floor.
Research and my own personal experience has demonstrated that this position improves front-to-back dimensions of our rib cage. So what?
Soo…if there’s more “mobility” front to backside of our body, that usually allows the abs to work better and reduces the stress in our low backs and spine. That regularly occurs btw with conventional abdominal exercises (Cupples, 2023).
Our abs are just gonna work better, with less impact on our low back! WIN/WIN.
With that, what I have for you today is not only a great mobility exercise…one that will improve front to back dimensions of our rib cage…but will absolutely train our abs as well…without triggering pain or flair-ups;)
For this one, you’re gonna need an EXERCISE BALL that fits between your thighs and arms. They’re pretty cheap on Amazon (You’ll need a pump too!).
Here’s what you’re gonna need:
-Clear/Comfortable/Quiet space
-Something for your head/neck
-Exercise Ball (55 centimeters)
🫁BREATHING SEQUENCE:
-Silent Nasal INHALE: You SHOULDN’T Hear Yourself!
-Open Mouth Sighing EXHALE: Slow. Long. Easy. Relaxed. Soft.
Check out my video below. Sound ON! 🔊
Here’s what you’re gonna do:
-Lie on your side, head supported, feet together, legs SLIGHTLY apart.
-Roll forward SLIGHTLY to feel the bottom outside knee contact the ground. (3/4 out of 10 effort).
-Place your exercise ball between the tops of your thighs and arms.
-Hands resting on the ball.
-Press your legs and arms into the ball (3/4 out of 10 effort).
-DON’T CRUNCH!
-HOLD this position and breathe: NASAL INHALE and SOFT OPEN MOUTH EXHALE
PRACTICE: 2-3 sets x 6-8 reps/SIDE.
Notice how you move and feel afterward. Better? Same? Different?
Practice DAILY as part of your EVERYDAY routine and enjoy feeling good!
Dedicated to your health and longevity,
Mike
P.S. Take your movement practice to the next level! At Longevity Personal Fitness, I'll help you train smart, change the way you move, and feel good. My approach will help you feel strong, coordinated, flexible, and capable...all without wearing yourself down. START HERE TODAY with my practice for reducing tension and body fatigue.
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