Muscle Focus: Abdominals, inner thighs, and the backs of the legs.
Objective: Stabilizing the powerhouse and strengthening the abdominals.
Reformer Setup: Start with two medium tension springs. A heavier spring setting will create more resistance for the legs, while a lighter spring setting will create more work for the abdominals. The footbar is up.
Start Position: Lie on your back, holding the handles in both hands, and placing both feet on the footbar. Press through the feet to extend the carriage out, and place the right foot into the right strap. Place the left foot into the left strap. Press both arms straight and firm into the carriage, bring the legs into frog position (thigh bones perpendicular to the body in a tabletop position, externally rotating the thigh bones and bringing the knees a little wider than hips distance apart, gluing the heels together with toes apart).
Movement:
Frog: Press both legs out to straight, keeping the heels glued together, with the thigh bones wrapping in external rotation, and the pelvis anchored into the carriage. Keeping the spine long and the pelvis stable, bend both knees with the heels together, returning to start position. Repeat three to five more times.
Openings: Press both legs out to straight, keeping the heels glued together, with the thigh bones wrapping in external rotation, and the pelvis anchored into the carriage. Open and close the legs in one plane of motion, avoiding hyperextension by maintaining a soft bend in the knees. Can be done in parallel or turnout. Repeat three to five more times.
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12 сен 2024
