Having our classes in 8-9 week sessions really allows our instructors to get to know our clients’ personalities, past/current injuries and their health and fitness goals. This helps with our program planning and makes our classes stronger. One of the things we’ve learned is how many women have concerns about their posture. Over time we tend to develop a rounded posture - and this exercise is fantastic to counteract this tendency!
START HERE (A)
Start in a comfortable seated posture and bring the soles of your feet together. Let your knees flop to the side without worrying about how close to the floor they are. Even though Emily is wearing shoes in these photos, feel free to try it in socks or bare feet as well. Sit in a way that you feel balanced on both sit bones and find a tall spine. Continuing to reach the crown of your head up and your tailbone down is a good habit to get into!
MOVEMENT: LEVEL ONE
Lay on your front body and stretch your arms forward and your legs back. Engage your core and gently squeeze your shoulder blades together. Press down with your right arm and left foot while lifting and reaching your opposite limbs. Keep your gaze down at the floor but stretch the crown of your head away from your tailbone. Hold for a count of 5, then switch sides. Start with a total of 10 lifts alternating sides. As you get stronger, increase the amount of time on each side.
MOVEMENT: LEVEL TWO
This modification requires even more core and back strength but we know with practice you’ll be up for it! Engaging your core and shoulder blades, lift both arms without hunching your shoulders to your ears. Squeeze both legs together and engage those glutes while lifting and pointing your toes. Press your pelvis down into the mat to find more lift and height. Try 5 repetitions and build up from there!
MOVEMENT: LEVEL THREE
Practicing this exercise will revolutionize your posture! It is very similar to Level Two, with the slight difference of bending your elbows to a 90 degree angle and drawing your shoulder blades down your back. Keeping your neck straight, focus on lifting from the back of your head and the space between your shoulder blades. Try 5 repetitions and build up from there! For more back strength training exercises, join us for Fifty 5 Fitness classes for women in Winnipeg!