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how to condition for this?
I have trouble bringing my legs straight out and and like a v spin or pose hold….they stay up for a quick sec then sag and drop pretty quickly. What can help this? I'm sure its gotta be more than abs/core. Any advice or help?? is it my hip? top of the leg???? What can I do??
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9 Replies
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Do you go to the gym at all or do you have a pull up bar? Straight leg lifts will help. Part of this move is also getting a proper positioning with your pelvis in a tucked position.
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I will find one at my gym or a playground nearby;) Straight leg lifts ..like hanging engaging abs, tuck pelvis….pull straight legs up and hold…slow released drop??? Does that sound right? Does this also require flexability from somewhere?
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It is abs, but it's also hip flexors! I have the same problem but this has helped a lot. Here is a good evercise for strength in this area:
Starting position: Sit on the floor in a straddle "V" with your legs straight and spread as far as you can comfortably sit. Sit up nice and tall, back straight, shoulders engaged (sitting with your back to your pole will help you stay straight). Make sure you are not hyper extending your knees at any point (I have hyperflexible joints so this is something I have to concentrate on all the time), engage your quads (top of thighs) and lengthen your hamstrings (back of thighs) to straighten your legs without hurting your knees.
Now for the tricky part…while keeping your legs straight, try to lift one heel off the ground. Were not going for height here, just movement. A centimetre or about half an inch is fine. If you can lift it at all then good for you! The next step is to hold it for a few seconds, and if you can do that then try both at the same time!
When I first found this, I couldn't get a leg off the ground! So don't worry if you can't either, just keep trying. It doesn't take long to see improvement. Now I can lift both up a couple inches and hold it for a few seconds (never actually timed it).
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sorry to barge in but is that exercise with toes pointed or flexed feet? One of the instructors that i train with makes us do a similar move.
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I suppose you can do it either way. If your doing it to condition for pole poses/spins you may as well point your toes since that's how you'll be doing it on the pole.
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Jennasmom…if your taking the lessons these are great for conditioning the hip flexors, quads and lower abdominals like the other ladies mentioned. Dustbunny exercise is great as well.
https://www.studioveena.com/lessons/view/b63926be-b882-11df-856f-001b214581be
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wanted to say thanks! Will try these and look forward to some pole progress!
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@ dustbunny: Great exercise! I tried it last night and love it! I also asked my bf to try it, and the look of pure concentration and strain on his face was priceless 🙂
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Amplitude/active flexibility are my current battles. I've gotten advice and exercises from my gymnastics coach and my friends on the RG forum but I want to give it at least a couple of weeks to see how things work out before I pass any advice on.
Basically it's a lot of barre and trampoline work with ankle weights but yea I'll let you guys know how it's going in a couple weeks.
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