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This exercise targets the lateral sections of the abdominal wall. While an excellent activity for increasing stability and endurance, it also re-teaches how to bend from the hips, and not from the low back and knees.
Do not allow the hips to sag during the exercise or when finished with the hold. When finished, return the hips back into starting position. This detail will keep you out of pain.
Brace/tighten the abdominal wall. While keeping your spine straight, bring the hips forward and straighten the torso. Move into Side-Bridge posture with an accordion-like unfolding of the legs. Hold for 3-7 seconds.