This a more advanced exercise that strengthens your core by challenging your ability to maintain neutral spine during leg movements to the side. This helps strengthen the transversus abdominus and pelvic floor and is important for rotatory stability of your pelvis. Try doing Knee Fall Out first before trying the advanced version.
Tips: as you breathe out you are going to let one of your knees lower slowly down sideways towards the ground. Don't take your leg greater than 45 degrees to the side. As your leg lowers maintain your deep abdominal activation and try and keep your pelvis and lower back still. (The weight of your leg will make it want to rotate towards the side that the leg is moving but do not let it!) Only take the leg as far as you can without letting your pelvis move. Make sure your other knee stays pointing up towards the ceiling throughout the movement of your other leg. Pause breathe IN then as you breathe OUT bring leg back to the centre.
Advanced Core Stability Knee Fall Out (Progressions) | No.11 | Physio REHAB mobility login | |
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