Double Leg Kick

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Starting Position:

  • Prone; Pool noodle placed behind the shoulders and under each arm
  • Cervical and lumbar spine neutralized
  • Scapula stabilized
  • Hip extended with legs adducted; ankles plantarflexed
  • Hands placed behind the back as comfortable and as high as shoulder stabilization can be maintained

Action:Turn the head to the right and:

  • Inhale:while focusing on expanding the rib cage laterally and posteriorly; stabilize the shoulders and engage the abdominals, glutes, and hamstrings
  • Exhale:while flexing the knees 3 times to beat the heels to the buttocks in controlled pulses
  • Inhale:while extending the knees, laterally rotate and abduct legs shoulder-width apart; simultaneously extend the thoracic spine and the elbows, lengthen the arms along the sides of the torso; visualize one long curving line from the crown of your head to your tailbone
  • Exhale:while transitioning; turn the head to the left while lengthening down the upper body and legs to starting position and repeat the action; make sure to engage your core and pull the naval in to prevent anterior tilt of the pelvis

Repetitions: 3 - 5 each side