Bow and Arrow on the Reformer is part of the Mermaid on the Short Box Series: Mermaid 3 to be exact. This is a strength challenge for the muscles of the lateral chain (Oblique Abdominals, Hip Abductors). ItÌÎÌÌ´å«s not as complex as the other two Mermaid exercise, but requires more strength due to time under tension. Start Position:Begin side lying with one hip on the box in a neutral spine position. Your top foot is hooked under the foot strap and your bottom leg and wrapped around the top leg. Your top arm is reaching long over your head and your bottom arm is wrapped around your waist. Keep your hips stacked on top of one another.To Perform the Exercise:Inhale and flex your spine laterally over the box as far as youÌÎÌÌ´å«re able to stabilize the pelvis and avoid rotation. Then exhale and return to the start position. Complete 5-10 repetitions and then repeat on the other side.
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