You may recognize this routine if you've done my Halloween-themed playlist! This core series advances your traditional leg extension core exercises and engages your back more by sitting propped up on your forearms rather than laying on your back. If you find it's straining your lower back, even when you try to fix your posture, take a more traditional pose and lay all the way back with your arms by your sides.
We have 3 leg extensions in this movement series: 1 to each side to target your obliques, and one straight forward with a hip abduction to target your abdominals, obliques and adductors.
Perform this series for 45-90 seconds for 3-5 sets as part of a total body or abdominal circuit.
Notes on form:
- When you lean back on your forearms, squeeze your shoulder blades together and puff your chest right out. Avoid letting your shoulders roll forward and your chest collapse back toward the floor.
- Keep your neck long and shoulders pulled down away from your ears.
- When you extend your legs, extend your legs until they're straight and squeeze your glutes tight so that your lower back is supported.
- For the hip abduction, keep your legs straight and ensure that your knees face the ceiling. The more you turn them out, the less supported your groin is.
How do you feel about this non-traditional posture? Was it more challenging?! Tell me on IG/TW: @cassiebstrong #BStrong!
B Strong,
Cassie B.
