Lay face down with a pillow under the stomach and forehead resting on your hands as shown in the image. Tighten your abdominal muscles and glutes while lifting one leg up. Lifting only enough to get the knee off the table, which is only 1-2 inches. Repeat with the other leg.
10x’s. Repeat 1-3 sets.
DISCLAIMER: Please consult a healthcare professional before attempting exercise.
Updated: Nov 8, 2023
Embark on the journey to a stronger core with a straightforward exercise that you can do from the comfort of your home. Picture yourself lying on your back, your knees forming a natural bend, and your arms resting by your sides, palms pressing gently against the floor—this is your starting point for core transformation.
As you assume this position, ensure that your back is in contact with the surface beneath you. Now, engage in a subtle chin tuck, bringing your chin towards your chest. This action should create a slight lift of your head off the ground. It's crucial to remember that your neck should remain relaxed, free from strain. For those who find this head movement uncomfortable, it's perfectly acceptable to keep your head resting on the ground.
With your chin tucked (or head down), initiate a fluttering motion with your arms. Raise them just a few inches—no more than 2 to 3—from the ground, then smoothly lower them back down, ensuring they hover above the floor without making contact. This movement resembles a gentle wave motion.
Maintain this arm fluttering for one to two minutes, focusing on your core's response to the activity. As your strength builds over time, you can increase the duration incrementally, by two to three minutes, enhancing the exercise's intensity and further fortifying your core muscles.
Consistency is key in reaping the benefits of this core-strengthening exercise. Incorporating it into your routine can lead to improved posture, enhanced balance, and a solid foundation for overall movement.
Before you begin this or any exercise regimen, it's wise to seek advice from a healthcare professional, ensuring that the exercises you choose are suitable for your personal health and fitness level.
At PRO-TEK Physical Therapy PLLC, located at 17-06 Utopia Pkwy in Queens, NY, we're committed to guiding you on the path to wellness. Visit our website, mfrptwellness.com, for more expert tips and personalized care that can help you achieve your health goals.
DISCLAIMER: Please consult a healthcare professional before attempting any exercise.
Begin by laying on your side with knees bent and a foam roller between your knees. If you don’t have a foam roller you can use a thick pillow. Squeeze the the foam roller or pillow with your knees as you pick up your foot toward the ceiling.
Repeat 10x’s, 1-3 sets.
Progress by adding a band around your knees as illustrated below. Start with a yellow (lighter resistance) band.
DISCLAIMER: Please consult a healthcare professional before attempting exercise.