This exercise will engage the core to help build strength in supporting the spine. The mini loop band adds an extra element of resistance to work the external rotation.

Starting Position:

Begin by placing the mini loop band below the knees. Starting in a seated position, feet flat on the floor, parallel. Hands are on the floor with the fingertips pointing forwards, towards the feet.

Steps:

The student will bend the elbows to the floor, taking legs into a table top position.

Have the student slide the arms forward along the mat, as both legs straighten forward.

The student will come back up onto elbows, as legs come back to the table top.

Repeat x4

The student will then slide arms forward along the mat, as both legs externally rotate into a scissor position.

Repeat this x4 [alternating legs]

To finish the student will come back onto elbows, lowering feet to the floor.

Focus:

Have the student focus on breathing, which will help activate the core and also keep the neck and shoulders relaxed.

Students Notes:

Bend your elbows to the floor, taking legs into a table top position.

Slide your arms forward along the mat, as both legs straighten forward.

Come back up onto your elbows, as legs come back to table top.

Repeat x4

Slide your arms forward along the mat, as both legs externally rotate into a scissor position.

Repeat this x4 [alternating legs]

Come back onto your elbows to finish, lowering the feet to the floor.

Focus:

Focus on the abdominals drawing in and using your breath. Also focus on the external rotation of the legs in a scissor position, by using the mini loop band as resistance by pressing the legs out.