ADVANCED
With a focus on the abdominal and hip muscles, the Open-leg Rocker may seem deceptively simple. But this exercise produces major results. By controlling the distribution of your weight as you roll back on your spine, you will successfully strengthen the targeted muscles and increase flexibility.
Sitting on the mat, hold your legs or calves. Your legs should be abducted and parallel, with your knees straight.
Inhale, scooping your abdominals in while rolling off your sit bones. Do not allow your weight to extend beyond mid scapula.
Exhale, rolling your body back to the starting position. Repeat six to eight times.
ANNOTATION KEY
Bold text indicates active muscles
Gray text indicates stabilizing muscles
* indicates deep muscles
DO IT RIGHT
LOOK FOR
• Deeply scooped abdominal muscles.
• Keeping your neck elongated and relaxed.
AVOID
• Rolling back onto your neck. If you have trouble stopping, bend your knees slightly as you return to the starting position.
BEST FOR
• rectus abdominis
• obliquus internus
• obliquus externus
• transversus abdominis
• iliopsoas
QUICK GUIDE
TARGET
• Abdominal muscles
• Hip flexors
BENEFITS
• Develops stability in the spine through the rocking motion
NOT ADVISABLE IF YOU HAVE
• A herniated disk