Are you pregnant or have recently had a baby? Do you want to strengthen your core to help support your back? Are you simply trying to get stronger and move well?
Femur arcs are a great exercise to start to load your abdominals in a safe place and are your direct progression from dead bugs. They are also really easily modified if you cannot lay flat on your back!
Top tips
- Do you need an incline?
If you are in your mid to late stage pregnancy or have acute lower back pain, propping yourself up can make all the difference! This will give your abdominals support so that you can load them through a shortened range and start to get stronger. If you have back pain, you can progress easily by slowly lowering yourself towards flat. - Use your breath.
Breathing into the sides of your ribs as well as your stomach and allowing them both to move will help you focus on not bracing. You want your muscles to do the work and move with ease. This means not creating a static support system! - Find your hip fold!
Yes, you will feel this in the front of your thighs! Your hip flexors are working here in order to move your hip! However, when you are in table top you should be able to let your hip fold be soft. If you cannot, try dropping your shins a little to see if this changes it. - Do the prep!
So often we rush straight into the exercise. Remember, every day will move differently, just like every day our mood is different! Come into the starting position of table top well and try each leg. This will show up any asymmetry and show you whether today, you just need to do the easier version!
These blogs are designed to give information to everyone, however, it is important to remember that everyone is different! If you have not seen one of our therapists and have any questions about injuries, what you have read or whether this may be useful to you, please just ask. We are more than happy to help anyone and point you in the right direction. Our biggest belief is that education is key. The more you understand about your injury, illness and movement, the more you are likely to improve.
