To do the Banana, and improve your mind-body connection so that you can engage your entire core (everything from your shoulders to your knees), start lying on your back with your legs out straight and your arms reaching overhead on the ground. Your legs should be together and your arms should be right by your head.
Press your low back into the ground and draw your belly button in toward your spine as you lift your legs and arms up off the ground. Your neck and head should be in a neutral position between your arms and your legs should be together and out straight a few inches off the ground.
Hold here, squeezing your legs together as you try to get your shoulder blades up off the ground while keeping your low back against the ground and abs engaged.
Beginners may find they need to lift their legs up higher toward the ceiling or bend their knees to keep their low back against the ground and their abs engaged. Beginners can also try an easier variation of the Pelvic Tilt if they feel their low back taking over.
Variations and/or Modifications:
- Basic Pelvic Tilt
- Pelvic Tilt with March
- Pelvic Tilt with Double Knee Tuck
- Pelvic Tilt with Single Leg Lowers
- Leg Lowers