Bicycle with your FLX Ball

The Bicycle is an exercise that both works on stabilizing the core and coordination. It is valuable to train coordination and gain a greater sense of proprioception states the International Association of Dance Medicine and Science.  Proprioception is a sense that is more than just a feeling of movement. It is intimately tied to our feeling of muscle tone, perceptions of effort and of balance.  Specialized nerve endings originate in our muscles, fascia, tendons, ligaments, joints, and some scientists even include the skin.

Flexibility exercises should be incorporated into dance-specific training with real space-time values in order to gain greater proprioception. Such exercises, like the bicycle, include making sure to achieve motor programming through repetition of goal-directed movements. In these movements dancers utilize multiple degrees of freedom to stimulate different neuromuscular pathways. In other words, practice a variety of moving positions, taking all muscles from full shortening to full lengthening, and returning to the neutral resting length of the muscles and joints during an embedded rest period (constructive rest).

Something as simple as the bicycle can really make a difference in your overall coordination!

SETUP: Lying supine on the floor, place the FLX Ball under your sacrum at your lower spine. Legs are bent with feet flat on the floor and arms are long by your sides with palms face down.  

ACTION:

  1. Lift one leg to tabletop then the other and extend both legs straight up towards the ceiling.
  2. Begin by lowering one leg and then bend it in, feeling heel pull towards your sitz-bone,and straighten leg up towards the ceiling.
  3. As the first leg bend in, begin the same movement pattern with other leg.
  4. Keep switching legs as if you are riding a big bicycle.
  5. Repeat 10 to 15 times

To finish, bend both legs in towards you and rest feet on the floor.

Need an Abdominal Boost? Try this Ballerina-Inspired Ab Series!

 

Repeat the entire series 3-5 times. 

  1. Press and Hold: 10 counts.
  2. Knee Walks: 10 walks.  CUE: Thighs stay pressing into the elastic center as you walk. 
  3. Hip Lifts: 5-10 reps. 

CUES FOR THIS ABDOMINAL SERIES:

  • Hold the Flexistretcher by the elastic center, shoulder width apart and pull to a tension for the duration of the series.
  • As you curl your torso up, press the center of the band into the legs and the legs into the band.
  • Up for a challenge? Repeat the series with legs straight up towards the sky.   
  • Needs to modify? Complete the series with head on the floor.

For the full length FLX Strength Workout, click here: http://bit.ly/1wlmXQv

 

Plank with the FLX Ball

The plank is an isometric exercise that targets your abdominal and back muscles, and it’s used for developing core strength, balance and endurance.


FLX Ball Plank

SETUP: Come on your hands and knees, place the FLX Ball under the tops of your feet and press your legs and feet together. Walk your hands out to a half plank (with knees still bent) or out to full plank.  

ACTION: With the tops of your feet still pressing into the ball, straighten legs.  Shoulders should be over your hands.

Hold for 10 counts, walk hands back, and rest.

REPETITIONS:  Hold for 10 counts up to one minute.

SETS:  3-5 sets.

CUES:  Tuck pelvis slightly under to engage the abdominals and take any strain out of the lower back. Pull up on the thighs to activate the quadriceps. Make sure to keep head in line with spine.

MODIFICATIONS: Bend the knees to the floor or come onto your forearms to perform a forearm plank.

CHALLENGES: Lift your pelvis towards the sky and return to your plank position, 10 times.

FLX Ball plank and pushup

Add hip twists by dipping the right hip bone towards the floor and then the left hip bone, 10 times.

Perform small push ups by bending the elbow in to your sides, 10 times.

TARGET MUSCLES: Rectus abdominis and transverse abdominis.

DANCER FOCUS and BENEFITS: Strengthens the core and upper body and is used as a core warm up. A stronger more stable core can help to improve turns, jumps and balances.

CONTRAINDICATIONS: Injury to the arms, back or shoulders.


LEVEL: Intermediate