06-06-06, 08:18 PM | |
Join Date: Mar 2006
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Flat back is fantastic. It's extremely hard though!! I took classes with a former Lotte Berk instructor and watching her do it was amazing!!! She lifted her legs like they were feathers! I was pretty good at it then but I'm a bit rusty in it now as I haven't been able to go to the classes often due to distance. I find the exercise really works to pull you in like a corset. It really slenderizes the waistline and flattens it out. (like a corset) It's great for helping in back support... maybe it'll help with the Turbo Jam back issue I have. My only suggestion is take it easy with it. Be sure that you are using your ab muscles. If you feel it in your back, keep the legs low, even if it means dragging them on the floor. It is still effective and you will get stronger.
Candy Cane, as far as your knees, are you keeping your hips over the heels in the standing leg with a slight bend in the knee? Maybe your base leg is too far forward or back. I know she instructs to keep the weight towards the inside of the foot, that seems to help my stability. It seems more a form issue than a strength issue. Once you are in position and doing the exercise, check again to see if you haven't shifted forward or back In any case, I see no reason why you can't do the exercises on your knees if it is more comfortable. Maybe you can work up to standing seat work later. The standing work utilizes more muscles but sometimes, when I am working out on my own without a video, I do the exercises on all fours and they are still very effective. Good luck!! Gianni |
06-07-06, 07:32 AM | |
Join Date: Oct 2004
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Thanks Gianni! Perhaps I should just start wearing pretty corsets!
I will double and triple check my form while doing the standing work. I have chondromalacia in my knees, so it's very possible it's just my knees. I'm trying to imagine doing the work on my knees and it seems the same muscles would be used....I just wouldn't be using the strength of my standing leg. Getting back to flat-back.... is it better to keep my legs perfectly straight and slide them along the floor? OR... if I can lift my legs but my knees are bent, is that better? The day my legs feel like feathers while doing that is the day I'll look like this ---> |
06-07-06, 07:50 AM | |
Join Date: Mar 2006
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Flat back modifications
First slide on the floor with the legs bent, when you feel good with that move into straight, when you get that, then move into lifted with the legs bent, then move into lifted with legs straight. Another way to build more strength is to lift the legs with them bent and abs tightly contracted, then slightly straighten and bend, straighten and bend, etc... until you cannot do another rep without correct form.
Another modification for the standing leg exercises would be to keep the working leg bent rather than straight. It would incorporate more hamstring work but the long lever (straight leg) puts more stress on the joints than short lever (bent leg) does. Let me know how you make out! Gianni |
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