I LOVE the SIDELYING position because it checks off A LOT of boxes for me!
From the entry-level warm-up positions to resistance exercises on the training floor… scientific research and my own clinical coaching experience have demonstrated that this position improves the front-to-back dimensions of our rib cage.
And now I can hear you saying, “So what, Mike?” The "so what" is…
If we have more “mobility” on the front and back sides of our bodies, that usually allows the abs to work better. This reduces the stress in our lower back and spine that regularly occurs with conventional abdominal exercises (Cupples, 2023).
💥BIG TAKEAWAY: Our abs will work better with less impact on our lower back! You’re just gonna move and feel better. WIN/WIN!
If you’re new to my coaching, please START HERE.
For this exercise, we’ll be using an EXERCISE BALL that fits between your thighs and arms. They’re pretty cheap on Amazon (You’ll need a pump too!).
Here’s what you’re gonna need:
-Clear/Comfortable/Quiet space
-Something for your head/neck
-Exercise Ball (55 centimeters)
🫁BREATHING SEQUENCE:
-Silent Nasal INHALE: You SHOULDN’T hear Yourself!
-Open Mouth Sighing EXHALE: Slow. Long. Easy. Relaxed. Soft.
Check out my video below. Sound ON! 🔊
Here’s what you’re gonna do:
-Lie on your side, head supported, feet together, legs SLIGHTLY apart.
-Roll forward SLIGHTLY to feel the bottom outside knee contact the ground. (3/4 out of 10 effort).
-Place your exercise ball between the tops of your thighs and arms.
-Hands resting on the ball.
-Press your legs and arms into the ball (3/4 out of 10 effort).
-DON’T CRUNCH!
💪Maintaining that effort:
-SILENT NASAL INHALE and LIFT ONE ARM on a DIAGONAL.
-SOFT OPEN MOUTH EXHALE and LOWER to starting position as demonstrated.
-PRACTICE: 2-3 sets x 6-8 reps/SIDE.
Notice how you move and feel afterward. Better? Same? Different?
💡REMEMBER…moving and feeling better REQUIRES ONGOING SMART DAILY PRACTICE! So…YES, you should do this FOREVER;)
Dedicated to your health and longevity,
Mike
P.S. Take your movement practice to the next level! At Longevity Personal Fitness, my approach will help you train smart, change the way you move, and feel good...all without wearing you down.
Please share this blog with your friends and family if you found it helpful. Together, we’ll help them on their journey to better health...feeling stronger, more coordinated, flexible, and capable! Click the link HERE to join the community.