Side Leg Lifts
Props: blocks, stacks of books, or a table or chair
- Stand with your feet hip-width apart and hands on the props of your choosing. Have your arms far enough in front of your that you’re not hunching.
- Inhale and lift your right leg out toward the right. Have the action come from your outer hip muscles, NOT from your hips shifting to the left. Exhale and lower your leg.
- Lift up and down 5-10 times, and switch to the other leg.
Alternative: Don’t worry about how high you’re lifting your leg. Focus on the muscle use!
Badass challenge: Instead of having your hands on blocks, grab your right big toe and lift your right leg out to the side. Repeat on the left.
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You need to do this. Your body needs it. DO IT. – Jude E Boom, Boulder County Bombers
Looking for something to help your derby hips (and the rest of your body!)? Flat Mat Minimum Skills gives you a way to learn yoga and work on rocking your WFTDA minimum skills at the same time! It starts January 4, so you can have fun over the holidays and then crush your 2016 goals.
Want your body to move better so that your muscles and joints don’t feel so abused? If you already know a little yoga, Flat Mat Regionals is your jam. With four weeks of yoga sequences designed specifically for roller derby, your grumpy knees and hips will be ready to roll again starting January 4.