C is for 'The Crab - Advanced Exercise'

Purpose/benefit:

Spinal mobility, strength of the core, rectus abdominus and obliques

This requires a great deal of flexibility and should only be performed by advanced participants.

Sit on the mat in a cross-legged position, TVA engaged and shoulders stabilised

Hold onto the feet without losing the upright posture

Perform a pelvic tilt to achieve balance position

Maintain the grip on the feet

Inhale; maintain the alignment while rolling the sit bones under with a posterior pelvic tilt rolling back maintaining this shape and position of the leg

Go no further than the tops of the shoulders, keep the heels pressed towards the backs of the legs

Exhale, return to balance position without letting the feet touch the floor

Repeat the sequence 6 times

Prime movers

Rectus abdominus, obliques

Stabilisers

TVA, internal and external obliques, lateral leg rotators and hip adductors

Muscles stretched

Lower back