Side Hover, Single Leg Lift

PURPOSE
» Strengthens the oblique abdominals
» Enhances core stability
» Tones the arms and legs

STARTING POSITION
(Resistance 3-6 lbs)
Sit on the floor beside the roller with the hips and knees stacked. Load the top foot with the closest strap. Place the hand on the MOTR and lift the hips into a side plank with one straight line from head to feet.

STARTING POSITION VARIATIONS
Knee down — Bend the bottom knee and place it on the floor. Extend the top leg out straight from the hip.
Hover — Place the forearm on the roller and bring the torso in alignment with the shoulders and knees. The bottom knee can remain down or extend behind or under the top leg.

MOVEMENT SEQUENCE
Lift and lower the loaded leg. Keep the torso in a straight line from the shoulders to the toes.

VARIATIONS
Front and back — With the leg in line with the body, kick the leg forward and back.
Leg circles — Circle the leg in each direction maintaining the stability of the shoulders and the pelvis.

MAKE IT EASIER
No load — Do the leg movements without loading the leg.

MAKE IT HARDER
Top arm loaded — load the top arm with 3 lbs and lift the arm in front of the chest and up to the ceiling or over the head.