Thank you so much for your Move It! Monday requests.
Today we will go back to basics and learn how to engage the abs and stabilize the pelvis.
Set Up: You are on your backside with with a small fitness ball (optional) under one of your feet. The other leg is also bend with the foot on the floor. Your pelvis is in a neutral position, your pubic bone and two hip bones are level. You can feel a natural curve in your lower back. Without changing your pelvis position exhale as you draw your abdominals inward and upward.
Step 1: Allow one knee to open out to the side a few inches, while keeping your pelvis still.
Step 2: Slowly move the leg down in a turn out position until it is straight and lengthened, keep pelvis in neutral with the abdominals engaged.
Step 3: Press gently into the ball as you drag the leg in to the start position, keeping the pelvis still and the abs drawing inward & upward.
Repeat 6 times to each side.