Fitness always seems a lot easier than it really is. We have all tested our endurance by finishing a dynamic fitness program with a short board and we have found them difficult. Especially with the sideboard, which can be extremely difficult. It is easy to make a mistake and lean forward or fall back.
The boards – and all their variations – are commonly referred to as basic exercises, but there are other muscle groups that work while performing them. Add sideboards to your routine and you will find that they help improve your coordination and balance, thanks to the way these muscle groups work together to keep you in that position.
According to trainer Andy Stern, this exercise is also great for strengthening the side of your abdominal wall. “Building these muscles will play an important role in supporting the waist and overall strength of the core,” he tells Bustle. “This, in turn, will help your daily posture and movement in general.”
How to make a sideboard properly, in order to make the most of the movement? Club Pilates instructor Tanya Rockovich shares her tips for perfecting your workout:
– Start by lying on your side.
– Support your hand by putting your elbow under your shoulders.
– Stretch your legs so that your body forms a straight line.
– Take a breath and squeeze your hand to get up.
– Your weight will be on your forearm and lower leg.
– Push the side of your body to lift your hips.
– Tighten your torso and buttocks to stay firm.
– Stay for 30 seconds. Keep breathing rhythmically.
– Slowly lower your back and repeat on the other side.
If 30 seconds is not possible, start by doing the exercise for 15, 10 or even 5 seconds at the beginning. You can also change the position of the sideboard by dropping your “lower” foot on the ground. “Either bend it so that your shin and ankle rest on the floor like a tripod, or rest it on your foot, behind your calf,” says Stern.
This will remove some pressure from your hands and core. As you get used to it, you can make the exercise more difficult by increasing the time you stay. “You can also challenge yourself by lifting your ‘upper’ leg in the air while holding it parallel to your ‘lower’ leg,” says Stern.
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