Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring a beginner level core exercise/stretch called a Mermaid. It’s a fantastic exercise that I’ve been loving lately and incorporating into the end of my client’s core workout days.
Why Do a Mermaid?
- A strong core also helps us with the rest of our fitness lives. A well-conditioned core helps keep us steady and our posture safe during weighted squats, during an Arnold Press, or when performing back exercises.
- Our transverse abdominal muscles are located deep within our core to assist us with breathing, and to keep our internal organs stable inside our abdominal cavity. These muscles also help protect our spine during movement.
- The rectus abdominis muscle is our main showcase muscle when people talk about wanting sexy, toned abs. This muscle sits at the surface of our core and is what gives that “six pack” abs look to athletes. But our rectus abdominis does more than make us look like Grecian Gods, it allows us to flex our spine (bring our ribs closer to our hips), and stabilizes our core during movement or bending motions.
- This movement helps you work on lateral obliques by lengthening and strengthening them. The lateral obliques are the the muscles that form our waistline. For most people, the lateral obliques don’t get used as much as they should, which causes the dreaded “love handles” for women or the “spare tire” around the middle for men.
How to Perform a Mermaid:
- Sit with your right leg parallel to the wall beside you and the other leg parallel to the wall in front of you.
- Place your left hand on a ballet bar, foot bar or other stable surface beside you. Keep the left hand about a fists width in front of your shoulder.
- As you exhale, bring your right arm up and over your head while your core muscles bend you over to the side as far as they can. Don’t use your left arm to support your body weight, keep the core engaged and let your ab muscles stabilize you. PRO TIP:Imagine your torso is between two sheets of glass. The goal is to bend to the side without leaning forward or backward.
- Pause for a second or two, then inhale as you slowly return to the starting position.
- Repeat this motion 12-15 reps on each side of the body for 3 sets.
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