Marching, or Pistons, is an excellent core exercise for all levels, especially beginners. It focuses on core stabilization. When doing the exercise nothing on the mat should move. If there is a change in your low back decrease the range of motion.
Instructions
Please read both the ideal exercise and the modifications before attempting anything. If you have an injury and/or any pain issues it is strongly advised to consult with your doctor before starting a new exercise routine. If approved for exercise please use the modified versions. If you have any questions at all, please do not hesitate to send me an email.
These instructions, photos, and video are intended for educational purposes only. I share these with my clients so they can remember their “exercise homework”. This page is not intended for use by people who have not worked with me. If you use this resource page you are doing so at your own risk.
Ideal
- Lie on your back with bent legs, feet on the floor, and arms along your side
- Brace your core and maintain a strong abdominal connection throughout all movements
- Bring one leg at a time to a table-top position
- Keep both legs bent and lower one leg towards the floor
- Hover the moving leg a few inches off the mat and hold for 3-5 seconds
- Make sure the moving leg maintains a 90 degree bend at the knee, do not straighten the leg
- Return the leg back to table-top
- Repeat on the other side
Modifications
- If you feel any discomfort in the low back stop immediately. Try using a smaller range of motion.
Variations/Progressions
- Instead of a 90 degree bend at the knee in Step 6 above try using a straighter leg.
Video
Link to my Vimeo video coming soon…