These guys know how to pull of a double-leg and a backless (or as I like to call it “sidelined”) pose.
The difference? They just do two steps at the same time to keep the posture tight.
Why is double-leg, backless, and sidelined so important?
Most of the time it’s because of balance. This pose is ideal to strengthen and lengthen your lumbar spine. It is also a great transition pose from a front to back, side, and inverted (overhead) position.
When done properly, it not only creates a better “lumbar curve” and a better base to develop more core strength, it also makes the back of your lower back feel supple and more rounded — so that your hips move smoothly and naturally when you’re doing other bodyweight exercises.
When you try this double-leg, backless, sidelined, and back-up-half-assed double-leg pose, you’ll notice that you’ll gain a little strength, but that will be offset as you get more relaxed.
The key element at the end of this pose is keeping the back straight and the lower back “lengthening,” (i.e., keeping the “lateral” portion of the spine slightly tilted forward), throughout the entire span of your back to minimize any back pain or neck discomfort.
That said, there’s no real reason not to do double-leg, backless, or sidelined back-ups.
If you really want to add a little oomph to your back, double-leg, backless, and sidelined back-ups are a great way.
How do you do it?
You start with a plank, as described previously in the plank. Then you step down, keeping your chest slightly up.
Keeping your torso level, push your hip blades toward the ground.
Hold both the plank and back-up for 1 to 1 ½ minutes then do the back-up steps. Keep doing these the next two rounds until you reach the final rep, 1 to 1 1/4 minutes.
Don’t fall asleep at the back-up!
Here’s an example of a double-leg and back-up back-up pose:
This double-leg, backless and sidelined back-up is a favorite for me and my clients.
When done in this way,
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