Bubble Duty features- Foldover on the floor!

By August 30, 2013Blog

Fire up your Buns with Foldover on the Floor! 

        Foldover on the Floor is a fabulous exercise for tightening and toning your entire backside, but if it isn’t done right you risk hurting your back! Take these tips to keep your back safe and your seat shaking! 

        When we start out on our elbows and knees check to make sure your knees are under your hips and your elbows are under your shoulders. Make sure you keep pressing your chest away from the floor by connecting your entire forearm down into the mat, not just your elbow to keep the pressure out of your shoulders! 

       Engage your core-set by pulling your abs up and in- this will help keep your lower from arching.  Your leg can be a little higher than your hip since our bodies are on a diagonal but ONLY if you can keep your back from arching as you lift the leg up! Arching the lower back can be uncomfortable but it also takes the work out of your seat- so keep the core-set tight, tight, tight! 

         As you get tired in this exercise you may start to feel the leg that’s on the ground more than the side of your seat you are supposed to be working-! If this happens make sure you shift your body weight onto your working side’s forearm to take of this pressure off that other hip- this will keep you happy and burning! 

Megan is showing us one of the many variations of Foldover over on the Floor using the ball behind the knee to increase the burn in her hamstring (muscle on the back of the thigh) while she works her seat! 

Take these tips to the mat with you next time you are in class to tighten and tone that tush! And of course, if you have any questions, feel free to ask your Inspire-er for more tips!