#marchmatness Day 20 Sidekick
As part of the side lying family, the Sidekick is such a versatile exercise with endless movement variations and benefits. Testing core control and stability, the lower body moves in isolation whilst the upper body stabilises and supports.
The hips remained stacked on top of one another, both sides of the waist are evenly long and the top leg lengthens and abducts to activate the gluteus, whilst the core stabilises the movement.
This exercise has variations that use all movement planes. We know that when we move away from our centre of gravity the movement becomes harder, this is also true when we move in different movement patterns/pathways.
· Circles – transverse
· Lift/lower – coronal
· Kick forward/back – sagittal
· Develope – coronal
By the time you have done 5 repetitions of each variation you will feel your gluteus burning and that powerhouse will be nice and warm!
Thank you to our fabulous Instructors Travers and Julie for the demo!
This is Phatmats motto 👌🏻With various fitness pursuits such as yoga, pilates and gym, a quality fitness mat is required for comfort and support. This is exactly what you get with a Phatmat, plus many more benefits - check out our website and blogs in bio link to learn more 👆🏻👆🏻👆🏻
Pelvic floor and babies. When pregnant it is so important to be getting the right help to determine what kind of exercises and what kind of activities you should be doing to best help your condition both pre and post birth. Our specialist women’s health physio, Eliza, is just the woman to speak to. Specializing in all things women’s health, pelvic floor and pregnancy she can guide you in the right direction with your pelvic floor. If you’re interested in what the pelvic floor is and its importance take a peak at the link in our bio for an article on the lifeready website.
Tribe! Wherever you are on your migration, make time to move! @btb_performance is filled functional tips to keep you mobile!
@btb_performance Get it in when you can! Nothing worse than being locked in a chair for 9 hours on a flight. Giving the hips and spine a good twist one last time before heading home. Movement is free, no excuse not to take advantage! Your body and mind will thank you. Excited to get home and get back to work. Strength and functionality programming is in the final stages of being ready to get pushed out to you guys. Stay tuned!
Swiss Ball Lunge:
An excellent exercise to strengthen the legs and glutes whilst also working on balance and stability! This exercise double as a two-in-one in that it's also a great hip flexor stretch! Focus on trying to keep your weight in the leg that is on the floor, similar to a single leg squat.
1. Stand tall with the Swiss ball approx 60-90cm behind you
2. Balancing on your right foot, place your left shoe lace onto the ball
3. Bend your front leg as you roll the ball away from you with your left foot, visualising sitting back to sit in a chair
4. Press up through the standing leg's heel to pull your draw leg in to start position and repeat desired reps. Switch feet. 🕺🏼