This exercise is a must for beginner athletes and those coming back to training after injury. This exercise strengthens the core functionally and leaves you with a good technique and prepared for more difficult tricks.
A hollow body position in hanging is crucial to maintain the integrity of the body. This body engagement builds the base for the limbs to move, and the core is an important factor to connect all movements. This is why a good core engagement also plays a role in shoulder health.
Exercise: Mini Leg Lifts
Keep core engaged (belly button to the spine, ribs in) in a hollow body shape (see previous posts/videos). Lift your legs and maintain the shape of your spine! Keep shoulders engaged and wide.
Level one as shown in the video: Bent arms, bent legs.
Level up by a) straightening your legs b) extending your arms (same exercise in a long arm hang.
Level 1: Bent arm, bent legs.
Level 2: Straight arm, bent legs.
Level 3: Bent arm, straight legs.
Level 4: Straight arm, bent legs.
Quality > Quantity! 15 reps on each side for 3 sets.
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