Abdominal leg slide with mini band
This calisthenic will work your core (diaphragm, multifidus, pelvic floor, internal oblique and transverse abdominus muscles); rectus abdominal, external oblique, iliacus and psoas muscles (around the hips and lower spine) and upper body postural muscles.
1. Lie on your back on the floor, with a mini band of adequate tension placed around the instep of both feet.
Lift both legs off the floor to form right angles. Extend your arms away from your torso, with palms facing upward. This position will keep you from using your hands to push into the floor for assistance.
2. Flatten your lower back into the floor, which tilts your pelvis and activates the abdominal and core muscles.
Gently squeeze your upper back muscles, press the back of your arms into the floor and think of pushing your hands toward your feet, which will activate core muscles in your back and upper body.
Before you begin the exercise, keep your tongue pressed along the roof of your mouth. This will activate the deep cervical flexor muscles in your neck and assures you’ll breathe from the diaphragm.
3. Breathe in, then exhale as you extend one leg to where your heel is 2 -to- 4 inches away from the floor.
If you feel lower back pain or severe discomfort, STOP IMMEDIATELY.
If you adjust your position by extending the leg to where the heel is 6-8 inches away from the floor and can do this comfortably and still feel your abdominals working hard, this is the appropriate position for you. However, you will still need to look into
why there was discomfort when your leg was held lower.
4. Perform 8 – to - 15 repetitions (from the 90 degree position to straight leg) with the first leg.
Perform three sets, resting 30- 45 seconds between sets. Repeat with the other leg.
It is imperative that you incorporate total activation of all the upper body postural muscles and posterior pelvic tilt; this makes a whole lot of difference in activating core muscles.
Avoid lifting your head and neck.
Disclaimer: Do not begin any physical activity described in this column without prior approval from your health care professional.