 The Core Curriculum: Shape
From a standing position, move into Warrior I (see the Essentials column on page 28 for more instruction), stepping your left leg forward, toes straight ahead, and your right leg back, toes turned out. Root your feet into the ground, engage your core, and twist at the waist, hooking your right elbow over your left thigh. Make a fist with your right hand and brace your left hand on it, lifting your torso up off your thigh and relaxing your neck. Hold for a few breaths, then repeat on the other side.
For more of a challenge, perform a bind by sliding your left arm down and around your thigh, clasping your hands behind your back.
Spine Twist (Pilates)
Sit tall on the mat with your legs extended and squeezed together in front of you, feet flexed. Extend your arms straight out to the sides, palms down and parallel to the floor. Next, inhale, pulling your abs in toward your spine, and twist to the left, squeezing your glutes. Exhale and lift your chest up to increase the twist. Inhale and repeat to the right side, alternating sides for six total reps. L-Seat (Fusion)
Sit on the mat with your legs extended and feet flexed. Place your hands on the floor, just outside your thighs, and slightly round your torso downward, curling your abs. Next, pull your lower abs in toward your spine and use them to lift your hips off the mat. Your weight should be balanced between your hands and your heels. Hold for five counts and then release, repeating for three reps. More Core Curriculum: Back Strength Flexibility Overall Strength © Copyright 2006, Rodale Publishing. All Rights Reserved. |
