Idiotic wrote: ↑Fri May 04, 2018 4:33 pm
Heyyyyy Sorry i keep asking you dumb questions, but you're like an in house expert so i can't resist. Do you have any useful tips on improving the front scale. I suck at those , but im trying to incorporate them while training for the l -sit. (You can totally tell me to piss off
)
Why, yes. Yes I do. Both of those skills are all about core control. And Front Scale is also about the glutes (which should really be considered part of the core).
Front scale will not work if you are not keeping your hips level and your glutes activated. If you raise one hip above the other, e.g., open out your hips (as most people tend to do), you are depending entirely on balance to keep from falling. You will have a very narrow range to stay balanced.
But if you keep your hips level, your pelvis tucked under, and really really activate the glutes, (as well as your core - think tucking in your ribs and squeezing (not sucking in) your core towards your backbone), then you are in the position through strength, and you have a much wider range to stay balanced. You can actually move quite a bit and stay there.
Exercises to help get you there. For scale, table-top (on your hands and knees), balance a water bottle on your back (it doesn't really matter which way), tuck your pelvis under you and engage your core, and lift the opposite arm and opposite leg behind you. Keep your hips square. Don't let the water bottle fall off. If you are like most of us who sit at desks for too long, and whose glutes are not firing correctly, you will realize that this is much harder than you think it will be. You may not even be able to raise your leg to level. If you cheat, sway your back (think cow position in yoga) and open out your hips, it will be much easier to raise your leg, but much harder to keep the balance.
For L-sit, you need to activate your lower core. Exercise for this. Lay on your back, raise your legs straight up, tuck your core in from your ribs all the way down to your pubic bone. Keep your vertebrae (all of it) on the floor. Bend your knees at a 90 degree angle. Keep your leg in the 90 degree position, and let one ankle drop at a time to touch the floor keeping your core activated and your vertebrae on the floor. If you let your vertebrae up off the floor, this exercise will be easy. If you really keep your core activated, each vertebrae on the floor, this exercise will be challenging.
Let me know how this goes. God I love this stuff. I need to open a gym.
