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ALIGNMENT NOTES +
- Remember we inhale through the nose and exhale through the mouth, like ‘shhhh’. This helps to engage the core.
- For C-Curve, place a rolled up blanket behind the lower back for extra support. During this class our feet are flat and our legs are squeezed together, this helps to engage the lower core. Lean as far back to feel the quiver in your abs but not so far back that your core switches off. If you feel any pain in the front of your hips, extend the legs long. Pull the belly in toward the backbone and then up toward the ribs.
- During Tricep Dips, the movement comes from bending the elbows, not moving the hips up and down. Keep the shoulders down away from the ears.
- During the following move (and all leg movements during this class), where Emma is on her forearms, ensure you don’t dump into the shoulders (or take the option), really press your forearms into the Earth to help with this.
- When you bring in the leg movements, control and precision is more important than how high/low/wide you go. Keep the legs in a position where the belly reamins switched on. It’s ok to swap between the modification and the more challenging option.
- When working the core in Crunches, ensure that you are trying to lift your shoulders blades off the Earth, while keeping the ribs drawing down, pull the belly button in and up toward the backbone. Rather than going higher, focus on your technique and feeling stable. Keep the elbows away from the ears and the neck long by gently tucking the chin.
- OPTION: there is always the option to leave out the crunch when moving the legs. Simply continue with the leg movements, still and EPIC core workout!
BABY ON BOARD? +
- Only once you’ve been given the go ahead from your medical practitioner to exercise and you feel confident to move, here are the modifications to keep in mind when pregnant. If anything ever feels too much or uncomfortable, please stop your MerryBody class.
- In c-curve, leave out the c-curve movements and simply sit cross legged or on your knees and do the arm movements.
- With leg lowers, take the modification Carla shows by leaving out all crunches.
- With crunches, continue to do your own lower leg movements, once again, leaving the crunch out of the movement.
- Most imprtantly, do not crunch your torso up at any time. Simply allow the head and shoulders to rest on the Earth.