BALANCE, BUNS + BACK OF THE ARMS
Think of this exercise like standing abdominal work. Standing on one leg will challenge your balance and leg strength, while moving dynamically from a flexed (rounded spine) to a long extended position will challenge balance, coordination and core control. For more support, begin with one hand on a stable surface. To progress, add pulses in each variation, increase your range of motion and/or add hand weights.
Overball Core: Supine Arms
PROPS: Overball (optional).
PURPOSE: Maintain your torso stable as you move your arms. Core control, pelvic stabilisation as you move reciprocal arms. Strengthen abdominals and improve core control.
START POSITION: Start with ball behind upper back. Interlace one hand behind your head supporting the head and neck. Reach one arm down to your side, palm up. (Picture 1).
1. ARM ARCS: Keep torso stable as you float arm up to ears then back down to side. Use your exhale to assist keeping your height when you float your arm up (Picture 2). Inhale to lower arm back to start position (Picture 2).
2. OPEN/CLOSE : Open arm to the side without allowing torso to rotate.
3. ARM CIRCLES: Combine the movements. Arms up, open, and forward. Reverse direction.
MODIFY/PROGRESS:
For more support, the hand that is behind your head can hold behind the thigh. It will allow you to use your bicep to maintain thoracic flexion. As you strengthen your core, move arm back to support head.
To progress the movement, add pulses in each range. Float opposite leg to table top. Add hand weights.
