Sliding Mermaid

Sliding Mermaid - works middle back and middle shoulders; core muscles work as stabilizers

 

 

 

Sit on a bare floor or edge of a mat with a small towel folded flat close to your left side. Bend left leg in front of you and right leg behind you so both legs rest on the floor. Balance body weight evenly so hips are squared.  Place left hand on towel, fingers pointing left, elbow straight but not locked. Extend right arm overhead, palm facing left, and pull abs in.



 

 

 

Inhale and, keeping both sides of butt on floor and torso elongated (don't crunch forward or to side), lean over and slide left hand as far as you can away from your body. Exhale and push down on towel as you pull left hand toward body and rise up to starting position.

 

 

 


Sets: 1 set
Reps: Repeat 8-10 times, then switch sides to complete set.
Starting Weight: No weight
Rest: resting for no more than 30 seconds between set

(courtesy of shape.com)