Friday, May 6, 2016

Friday Exercise: Femur Arcs


The Amazing Stickie works her lower abdominals by doing femur arcs.  The movement is simple, but a few form details make all the difference.

She begins lying in tabletop position, which is on her back with her thighs pointing toward the ceiling and her shins parallel to the floor.  For those of us who remember geometry, we recognize that the two segments of her legs make a 90 degree angle.  This angle is important because she needs to maintain it throughout the exercise.


Stickie inhales as she lowers one leg toward the ground using ONLY her hip.  It is extremely tempting to touch the foot to the ground by bending the knee, but that is much, much easier and does not give the abdominals the challenge they need and want.  As she exhales, she brings the leg back up to meet the other leg.  As she moves, she works to keep her abdominals flat; they will want to poof up, but that just trains them to stick out, which is not our goal.  She alternates legs until she has completed a set of ten.  After a rest, she does a couple more sets.

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