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Heather Gunn Rivera."We mainly work out in the sagittal plane, but we live mostly in the transverse. So it's important to be strong in the transverse, so that we are 'functionally fit.'" Translation: we spend a lot of time working out longitudinally, but not so much horizontally.
From a seated position, recline back as much as you can while keeping an erect spine with your knees bent.Rotate your spine to the left, trying to touch the elbow to the ground and switch to do the same on the other side.Hold this position and rotate your right hip forward, and try to crunch your hip up to the bottom of your rib. Repeat trying to crunch to your left side.Lie on your back, and hold under your couch.
Lift your legs up while keeping them together and straight to form a"candlestick." Imagine your body coming up to a shoulder stand. Lower your body back down to the ground, keeping it flat as a board. Think about reaching your feet away from you to the opposite side of the room while keeping your body stiff and moving slow.Twist from your hips to touch the ground with your right hip and then your left. Think about lifting your hips up and over as you switch sides.Rivera said for bodyweight exercises, complete as many reps as you can keeping good form.
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