It’s Wednesday and we are coming at you with the next installment of our core strength series! Today is focused on the psoas muscle. This muscle helps dancers achieve higher extensions, maintain posture, and decrease back pain.
For this psoas workout, we recommend using a small looped resistance band (not required). We also recommend having a slightly elevated surface like the edge of a sofa or bench (not required). If you don’t have access to these things, don’t worry! We have modifications ready for you!
The Psoas Workout
STRAIGHT LEG RAISES:
Kicking off our psoas workout are straight leg raises!
To begin, lay flat on your back with both legs extended straight up towards the ceiling. Place your hands down by your sides (do NOT put them under your lower back!).
Look straight up at the ceiling and keep your head on the ground.
Now, squeezing both legs together and keeping your back flat on the ground, lower your legs as far towards the ground as you can and then raise them back up to your starting position.
Perform 10 slow and controlled reps.
SEATED SINGLE LEG LIFT:
For this next exercise, sit on the ground with both legs out long in front of you.
Sit up straight and extend through the top of your head. (Make sure to keep your ribcage closed!)
From here, hinge forward *just slightly* over your legs and gently place your fingers on the ground beside you for support. Breathe in.
Then, as you exhale, lift one leg straight up off the ground to hover a few inches. Think about pulling the leg up from your core, instead of lifting it from your quadriceps.
Hold for a short pause and then, with control, lower back down.
Perform 10 reps per leg.
BOAT POSE:
My yogis may be familiar with this portion of our psoas workout!
Once again, start seated on the ground, this time with your knees bent and your body perched high on your sits-bones.
Elongate the spine and reach your arms long in front of you.
Next, lift your legs off the ground, bringing your shins parallel to the ceiling.
You should be balancing on your sit-bones with your body holding a “v” shape.
Remain here in this knees bent position, or, if you want to increase the intensity, extend the legs long while maintaining the V hold. For this level up, imagine reaching the legs toward where the ceiling and wall meet.
No matter the variation, be careful to keep your collarbones and back wide–no hunching!
Hold this position for 10 full exhales.
LYING LEG CIRCLES:
We are halfway through our Psoas workout! If you’re starting to feel your hip flexors, that’s okay, just keep engaging that core to help lighten the load.
For this exercise, lie flat on your back with your legs out long and arms reaching down by your sides.
Extend one leg straight up towards the ceiling, pointing the toe. Slowly, begin to draw small circles (moving clockwise) with the toe, without using the ankle. As you do this, focus on keeping the hips and body completely still.
As you get stronger the size of the circle can get larger. Once you have done a few in the clockwise direction, reverse the motion and draw counterclockwise.
Draw 5 circles in each direction per leg.
STANDING HIP FLEXION:
Grab a small looped resistance band, stand on one end, and place the other end on the top of the opposite foot.
Stand up straight (holding onto something for support).
Then, bend the knee of the foot with the band on top and lift the knee towards the chest.
Be sure to keep your spine straight, ribcage closed, and pelvis aligned.
Hold the knee up toward the chest, resisting the band for a short pause. Then, slowly lower back down and repeat.
If you don’t have a band, you can perform this without a band – just hold at the top for a little bit longer!
Perform 10 reps per leg.
BRIDGING PSOAS MARCH:
You made it! This is the last exercise in our Psoas workout. Move with intention and control, now is not the time to give up! For this next exercise, you must brace your core and engage your glutes the entire time. This will support your lower back.
Grab a small looped resistance band and set up near the edge of a slightly raised surface, like a bench, box, or sofa.
Place the band around the arches of both feet. Then place your heels on the edge of the raised surface with your upper body on the floor.
Next, activate your glutes and hamstrings and lift into an extended bridge. Your shoulders should be on the ground while your lower body is lifted. You’re trying to create a straight, diagonal line from your shoulders to your feet.
Once in this position, maintain the bridge as you bend one knee up towards the chest working against the resistance of the band.
Bring the leg back to the surface, staying up in the bridge position.
Maintain this extended bridge position as you alternate marching from side to side.
If you don’t have an elevated surface or, if you’re looking for a less advanced modification, do not place your feet on a surface. Instead, simply perform this motion with the band while lying completely flat on the floor, with the legs out long- no bridging necessary.
Perform 10 reps per leg (20 “marches” total).
PHEW! You must be sweating! That workout required a lot of focus and control. Be sure to give your psoas muscle a bit of love tonight as it’s likely not used to this most focused attention. You can try some myofascial release exercises, an Epsom soak, or even a mobility flow.
If you’re looking for more workouts like this one, tune in every Wednesday for a free workout. Or, check out one of these fan favorites sure to get your heart rate up: (Hollow) Hold, Please! A Quick Ab Workout for Dancers, Workout Wednesday: The Floor Workout, Kickline: A Workout For Legs
