We should be able to train our ABS without any back pain. So, what I’m going to show you today can really help.
At this point, you know I LOVE the SIDELYING position because it checks off A LOT of boxes for both my clients and me!
From the entry-level warm-up positions to resistance exercises on the training floor… scientific research and my own clinical coaching experience all these years, have demonstrated that this position allows the abs to simply work better.
BIG TAKEAWAY: Improving our “mobility” through our rib cage means LESS STRESS in our lower backs and spine…and that’s a good thing as we age;)
This move is actually a progression from a previous practice:
🔑Train this version FIRST…feel good about it…be confident about your technique before attempting this progression!
Once again, 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 with 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). You’ll feel your abs working. DON’T CRUNCH!
-Maintaining that 3/4 effort:
-NASAL INHALE and LIFT the TOP LEG UP/OUT.
(NO ARCHING! If so, just shorten the range).
-SOFT OPEN MOUTH EXHALE and bring the leg back as demonstrated.
-PRACTICE: 2-3 sets x 6-8 reps/SIDE.
Notice how your lower back feels afterward. Feel your abs working?
💡REMEMBER…if we want to move and feel better as we age, we need to reset our bodies with a SMART DAILY PRACTICE. Give this a shot…because you’re WORTH THE EFFORT!
Dedicated to your health and longevity,
Mike
P.S. Take your movement practice to the next level! At Longevity Personal Fitness, my approach will help you train smart, change the way you move, and feel good...all without wearing you down.
Please share this blog with your friends and family if you found it helpful. Together, we’ll help them on their journey to better health...feeling stronger, more coordinated, flexible, and capable! Click the link HERE to join the community
Comments