This side leg lift exercise stabilizes the pelvic-lumbar and oblique muscles and develops spinal torso muscles via lateral flexion.
Lie down on your right side with your leg, hip, and side against the mat. Your right arm may support you behind your head or in front of you.
Kalisz recommends this exercise for back extensor and abdominal control.
Inhale and elevate your upper torso off the mat while pressing your feet to the mat.
Cat-cow stretch has many names. It improves posture and reduces back fat regardless of its name.
Inhale, lower your abdomen, elevate your chin and tailbone, and gaze up. Your spine should create a "U" shape.
As you "swim," Kalisz advises stretching your body via your fingers and toes and raising to your limit.
Slowly raise your arms and legs off the floor, holding them together as you hover over the mat, like Superman or Superwoman.
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