Watch how this New York Knicks City Dancer, Chelsea, gets ready for her game!
Exercise: Rolling Stomach Massage on Cadillac/Tower
Step 1 –Lie prone, drape legs over roll back bar so it sits under backs of knees, hold on to poles with straight arms, knees bent, feet flat on mat
Step 2 – Draw knees in towards chest, lifting hips off the mat, pointing knees up to ceiling (keep heels close to booty to keep roll back bar in place)
Step 3 – Touch toes to mat keeping hips lifted (ie: shoulder bridge)
Step 4 – Press pelvis up, toes lifting off the mat, knees pointing up towards ceiling again, articulate spine to mat one vertebrae at a time
Repeat:3-6x, 1-2 sets
Targets: abdominals, lower back muscles, glutes, hamstrings