An exercise that strengthens the lateral abdominals, increases balance and stabilizes the pelvis and legs.
Begin from a side lying position on the mat, with the miniball under your ribs just above the hip and support yourself on the elbow of the lower arm. The lower leg is stretched in line with the trunk while the upper leg is stretched further forward diagonally on the mat. The free hand lies sideways in a straight line parallel to the mattress.
Extend the arm above your head inhaling, stretch and return to the starting position by exhaling, contracting your lateral abdominals and bringing the elbow to the ribs.
Cues
-Avoid supposrting yourself on the miniball
-Keep your center/pH in and up
-Your head follows the movement of the trunk
-Keep the elbow of the arm that supports you under the shoulder
Varvara Solomonidou,Wellness Specialist, Personal Trainer, Seminar & Conference Lecturer, Pilates Master Trainer “AthensTrainers® Ultimate Pilates System®”, Member of Pilates Method Alliance (PMA), Member of European Lifestyle Medicine Organization (ELMO), DNAFit® Certified Trainer, Fascial Fitness Trainer, General Manager & Owner of AthensTrainers®
