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Core – Mat Sidelying

core mat sidelying exercise 1
Tighten through deep abdominals while lying on side with elbow in line with shoulder.
Keeping pelvis level with top hip pointed towards ceiling, slowly raise upper knee while keeping feet together.
Hold ____ secs, perform ____ repetitions each side.

core mat sidelying exercise 2
Tighten through deep abdominals while lying on side with elbow in line with shoulder.
Keeping pelvis level with top hip pointed towards ceiling, slowly rise up onto elbow and lower leg while maintaining the shoulder back and down position.
Hold ____ secs, perform ____ repetitions each side.

core mat sidelying exercise 3
Assume position as above while lifting top leg a few inches from lower leg.
Hold ____ secs, perform ____ repetitions.

core mat sidelying exercise 4
To further challenge yourself, perform exercises as above while raising up onto extended arm.

Filed Under: Exercises Tagged With: core mat sidelying exercise 4

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Alexandra Health strives to bring leading healthcare professionals together in an integrated system to provide the best possible healthcare for the people of the Alexandra area and Central Otago surrounds.

Services

  • Services
    • Chiropractic
    • Massage Therapy
    • Paedriatic Chiropractic
    • Physiotherapy
    • Pregnancy + Fertility Acupuncture
    • TCM Acupuncture

Exercises

Thoracic Spine Stretches

Scapula Stabilisation

Cervical Spine Stretches

Pelvic Stabilisation

Core – Roller

Core – Ball

Core – Mat Sidelying

Core – Mat Prone

Straight Leg Raise

Supine Bridge

Heel Slide

Core Leg Roll

Basic Core

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