Great Exercises For your January Workout
The Corkscrew offers a great challenge for shoulder stability and abdominal work as you rotate the legs opposite a still, calm upper body. It is an especially good exercise for the oblique stomach muscles.
Corkscrew becomes an advanced exercise, but it is a good one to build up to. The exercise instructions I give here are an intermediate version.
HOW TO DO IT
Your legs are going to make a half moon arc from center, to the side, dipping down in the middle, and then scoop up the other side returning to the start position. Let’s break this move down:
Lie on your back with your shoulders away from your ears and arms stretched out by your sides bend at the elbows, this helps to maintain some stability as you move through the exercise
Extend your legs and bend at the knee.Keep them together,hugging the midline of the body.
Before you begin the exercise, take a few deep breaths allowing your belly to deepen down toward your spine, and your spine to lengthen out along the mat. Your lower back will be on the mat. This is not a neutral spine exercise.
Inhale: Keeping your belly scooped in, use abdominal control to take your legs to the side. The legs stay together.
Make this a small move at first, keeping the hips on the mat. As you get stronger, let just the hips tip slightly with the move as shown. (Eventually this exercise takes the hips all the way off the mat.)
Your upper body will remain calm and stable. It does help to lightly press the backs of the arms on the mat.
The legs rotate down and move through a low center. Don’t take your legs so low that your lower back comes off the mat.
Your legs can be lower than what is pictured if you can do it without straining your low back or neck. Again, the upper body is still. This is all ab work when the knees reach the point where you can still keep the lower back on the mat then extend the legs here (optional this is an advanced move) or you may feel that the knees bent is working your stomach muscles enough.
As your legs begin to move to the other side of your arc, use your exhale to take them around and up. You should feel a strong deepening scoop of the lower belly as you bring your around and up to start position.
Do another arc in the other direction. Continue until you have done 3 to each side.
More exercises tomorrow working towards your New Year Workout.