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A.R.T. Tight Curves 3: Bi-Level Internal/External Hip Roll

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A.R.T. Tight Curves Series 3

Bi-Level Internal/External Hip Roll

Building on exercise #2 this A.R.T. Signature hip rolls deeply fires up the obliques while stretching and engaging the stable hip by increasing the range of motion required to complete it.

This sequence uses a stretch reflex to engage the obliques and lower back in an alternating cadence to strengthen, lengthen and balance the outer hip and rear waist, creating a corset effect.

You’ll feel zipped up and cinched through the middle with this one!

Chest, shoulders, and triceps are recruited as secondary stabilizers while maintaining the active resistance, making this a full-body fire starter!

This sequence can be weighted with ankle weights but start off with just your bodyweight first before adding resistance.

Do 3 sets of 20 repetitions on each side 3-5x week based on your own fitness goals, fitness level, and skill level.

1. Use 2 foam yoga blocks.
2. Right hand on the floor. Right knee on the block.
3. Left hand on the block. Left knee on the floor. Invert the left knee & turn it inwards.
4. Push down into blocks & floor.
5. Find, engage and maintain the Active Resistance using the four active resistance points: feet, nave, ribs, shoulders.
6. Pull navel up while pushing the right knee into the block. Roll the left hip open.
7. Extend the left knee open and back, keeping the knee bent until you feel the left oblique fully stretch.
8. Replace knee inverted entirely to the floor and repeat.

Ok and now we want to see you all give it a try throughout the upcoming week!

Are you in? Tag us in your vids or IG stories to support and celebrate each other throughout the process! Let’s get those curved popping! ⚡️

Who is Terri Walsh?

The Best Personal Trainer Online

Celebrity Trainer Terri Walsh is a 35 year veteran of the fitness industry in NYC – that now broadcasts her Zoom Fitness workouts from her jungle studio in Costa Rica. Terri was the first Creative Director of Programming at Crunch Fitness and she also headlined five different shows on Crunch Fitness’ ESPN2 including “Washboard Abs” videos. She created the Yoga Block Workouts and were featured in Self, Women’s Health, Shape, Crunch Gyms and many more. She’s an ACE Certified Group Fitness Instructor and Nutrition Specialist. She’s been interviewed, quoted or featured in numerous beauty, fashion, print and television media over the length of her continuing career. Terri believes EVERYBody is a work of A.R.T. and that Movement Cures Everything.

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Ready to try Active Resistance Training?  Join a zoom fitness class:

Try our A.R.T. Fundamentals Zoom Classes to get you started. Not sure how to use zoom? Click this link How Do I Join a Zoom Fitness Class to get started on a healthy lifestyle from the comfort and safety of your own home.

A.R.T. Fundamentals

Mon/Wed

10 am PST – Noon CST – 1 pm EST

All Levels. This is your entry-level Active Resistance Training® full-body workout. Learn and/or refine your practice no matter your fitness experience.

Equipment: Mat, 2 foam yoga blocks

***This is a LiveStream Class***
You will be sent a link to join the class via Zoom.

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A.R.T. Mat

Tue/Thu

6:30 am PST – 8:30 am CST – 9:30 am EST

Int/Adv Level. Traditional full-body A.R.T. Method Mat Class. An experienced level of fitness and/or ART Fundamentals is recommended.

Equipment: Mat,  2 foam yoga blocks, ankle wts, 3-8 lb dumbbells, a sturdy chair

***This is a LiveStream Class***
You will be sent a Zoom link join the class.

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Stretch & Mobility

Saturday

6  am PST – 8 am CST – 9 am EST

All levels. This 60 min stretch and mobility class will loosen your shoulders, stabilize your knees,  unkink your back and unlock your hips.

Equipment: Mat, 2 foam yoga blocks, a towel, exercise band or strap

***This is a LiveStream Class***
You will be sent a link to join the class via Zoom.

BOOK NOW

“All A.R.T. Method mat classes are entirely non-impact, total-body, joint-friendly, and designed to need only the space of your mat.”

“All A.R.T. Method mat classes are entirely non-impact, total-body, joint-friendly, and designed to need only the space of your mat.”

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