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?
Terri Walsh is the creator of the Active Resistance Training® Method, and a celebrity Trainer and 35 year veteran of the fitness industry in NYC. She now teaches online and Livestream fitness classes exclusively since her move to Costa Rica in 2014.
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” which were featured in Self, Women’s Health, Shape, Crunch Gyms, and many more. Terri is an ACE Certified Group Fitness Instructor and Nutrition Specialist. She’s been interviewed, quoted, and featured in numerous beauty, fashion, print, and television media over the length of her continuing career.
See HERE for media where Terri Walsh is featured
Terri believes EVERYBody is a work of A.R.T. and that Movement Cures Everything.
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.
“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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