INTERMEDIATE
Focusing on the chest and back, the Mermaid sets the stage for a complete stretch, engaging much of the upper body. This exercise lengthens and strengthens the lateral obliques, the muscles that shape the waistline, helping to eliminate the excess bulges around the sides, known as “love handles,” and any “spare tire” around the midsection. Make sure to find a comfortable position before starting so that your torso is free to move.
Sit to one side with your knees bent and your legs folded one on top of the other. Place your hand on your ankles. Inhale, reaching your other arm toward the ceiling.
Exhale, reaching your arm in the direction of your ankles, pulling your navel into your spine and rotating the torso slightly backward.
Inhale, returning to the starting position. Repeat on the other side.
ANNOTATION KEY
Bold text indicates active muscles
Gray text indicates stabilizing muscles
* indicates deep muscles
DO IT RIGHT
LOOK FOR
• Reaching your arm far behind your body to open your chest and reach a maximum stretch.
AVOID
• Knee pain in the initial position. If you experience pain, you can sit on a pillow or straighten your top leg to the side.
BEST FOR
• rectus abdominis
• transversus abdominis
• obliquus internus
• obliquus externus
QUICK GUIDE
BENEFITS
• Stretches the spine and entire torso
• Opens up chest and tight back muscles
NOT ADVISABLE IF YOU HAVE
• Intense back pain
• Hip pain rooted deeply in the joints