Improve your balance, strengthen your glutes, increase your straddles and your straddle pancakes by strengthening your glute medius muscle. ~
🔺Lie on your side, bottom leg bent in 90/90. 🔺Top leg straight. 🔺Support of head on bottom arm. 🔺Roll/Tipp topo hip towards the floor in front of you. This help isolate your glute medius and ensure that your TFL doesn’t take over this movement. 🔺Engage you core (pelvic floor lifted & rib cage knitted) and stack hips. This should create a space or lightness between your anatomical waist and the floor and also bring your spine out of lateral flexion. In #Pilates we say creating some space for a mouse 🐭 to run under there. Lol
🔺Extend leg behind you a little. Make sure not to arch the back to do this. Most people do not have a lot of hip extension, so your leg may not actually extend very far. 🔺Exhale, contract glute medius-the side butt muscle-to lift leg. Repeat 20 times. 🔺Next keep leg hip height and extended and squeeze glute medius to externally rotate the leg so the knee and toes point more towards the ceiling. Repeat 20 times. ~
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Are you looking for an exercise to help with cleaning inverting (especially with straight legs) or to help with piking/straddle piking for press handstands? Try this exercise: Standing straight leg lift offs. 🔸Find a platform that is just a little lower than how high you can lift your leg. 🔸Place your leg on said platform with hips square, down foot facing forward to ensure your hips stay square. 🔸 Inhale, contract deep core with pelvic floor lift and TA engagement & knit the rib cage together with external oblique. 🔸Squeeze glute & quad of standing leg. Keep squeezing core. Isometrically contract quad of leg on platform. 🔸Send all this contraction up into outstretched arms and contain in fists. Your squeezing your ‘everything’ 🔸Exhale contract quad/Hip flexor of elecated leg more to lift it off the platform. Hold lifted up for 2 seconds and then lower with control to surface. 🔸Repeat 10x each leg. Make sure not to lean back, bend standing leg or tuck pelvis under as you lift the leg. ✳️For more details read the blog post on cleaning inverting on the website. Link in bio-click blog in menu.