Form Friday: B.Silque Lifted Bubble Duty — Hinged Arabesque

By January 17, 2014 August 30th, 2018 Blog


Yes, we’ve spent a few Form Fridays talking about our rear ends, but let’s face it, we all want to lift our butts!!!!!   And believe it or not, ladies, swimsuits are on the horizon! They are already displaying them in stores, despite the snow outside!  

So let’s talk about B.Silque’s Lifted Bubble Duty exercise, the hinged arabesque.  The great thing about this exercise is that you are also stengthening your core while you work your bubble!  In fact, this exercise works your ENTIRE BODY!

First, let’s take a look at Stephanie in the picture below.


So this is the position we want to see for Hinged Arabesque!  Steph is focusing on her left glute in the picture above.  Different variations can be used to contract this muscle:  pulses up, slides, tiny circles, flutters, full range of motion all with flexed foot or pointed.   

But in this position you are strengthening a lot more than just your rear!  Your core is fully contracted in order to maintain balance in the silque as well as keep you at the plumb line {center of gravity}.  If you are swinging back and forth during this exercise then you need to tie your tight core-set…it will pull you right back to the plumb line!   You will also feel fatigue in the standing thigh and glute because standing in a silque takes a lot more work than standing on the floor!  And last, your upper body is also contracted while in the hinged position to keep you from falling forward to the mat.  

As you can see, this is a phenomenal exercise with many benefits!!!

But don’t be intimidated; if you aren’t comfortable being lifted in the silque, all of these exercises can be performed on the mat as well!  you will still use all the same muscles.  Using just a mobile silque hammock for support while in arabesque is a HUGE core worker!!!  

So put these tips to work in your next B.Silque Lifted class!!!  And don’t forget, we have a B.Silque Workshop scheduled on Saturday at B.YOU Springhurst, where we’ll break down all the exercises and tricks!