mat . The key to the success of these exercises is to stabilize the pelvis and move very slowly as you engage the torso muscles while holding the block or ball in place between your knees . Be sure to perform each core twist or rotation exercise on both sides .
Core Knee Lifts
Moving from a seated position on the floor , lie on your back with knees bent and upright with your feet on the floor . Then squeeze the foam block or soft ball between your legs . Contract abdominals , slowly bringing bent knees towards the chest and feet off the ground . Visualize the horizontal fibers of your abdominal muscles , tightening as you engage them . Engage your transverse abdominus as in “ tightening your corset ” without throwing your ribs and chest upwards . Then , lower knees and slowly lower feet to the ground .
Core Side Bends in Prone Position
Lie on your back with knees bent and upright with your feet on the floor , then squeeze the foam block or soft ball between your legs . Gently rest your arms by your sides . Engage your abdominals and raise your torso slightly , then begin to move into a left side bend – with your torso hovering slightly above the floor . Move as far as you can without hiking the right hip . Feel the last rib pulling toward your left hip . Lower your torso and move into a right-side bend . Moving in a long arc creates more space between your spinal discs and avoids compression and reduces the risk of muscle overuse . Let the oblique muscles and the quadratus lumborum initiate the side bend and feel the muscles pull you over into the bend .
Core Twists with Lower Body
Lying down on your back with the foam block between bent knees , arms out at sides near the waist with hands up , place your legs up on a tabletop or 90 / 90 position . Gently and slowly rotate the lower body while squeezing the foam block between your knees , lowering your legs down to the side as far as is comfortable for you . Rotate slowly to each side controlling the core twist . This exercise decreases the difficulty of maintaining pelvic and lumbar control .
Ma * Shuqa ’ s Floor Exercises
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September 2021 � The Belly Dance Chronicles 37