How to perform Supine Diaphragmatic Alternating Foot Lifts with TurnFit Personal Trainers and guest Kennedy Hindley
This exercise adds a bit of complexity to supine diaphragmatic breathing. By adding in leg lifts, we engage the core, thereby strengthening our diaphragm and our abdominal muscles.
1. Lie on your back on a flat surface, with your knees bent and your head supported. You can use a Swiss ball under your legs.
2. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
3. Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.
4. Tighten your stomach muscles, letting them fall inward as you exhale.
5. Slowly lift one leg hold for 2 seconds and alternate with each breathe while performing the breathing.
NOTE: Keep your back flat on the ground. There will be a tendency to arch the back as you lift a leg. Let your abdominal do the work, rather than your back.
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