Pole Fitness Exercise: Floor Jade Strengthening with Wrist Warm Ups
Not there yet when it comes to your pole splits? Don't worry! This pole conditioning exercise will not only help you reach for your pole dreams but also get your splits to where you want it to be.
Let's get those beautiful legs working by trying this exercise! Pole or no pole, look amazing doing your splits by doing this pole fitness at the comfort of your home.
In this tutorial, @angelina.polerina shows us how to do the floor jade strengthening with wrist warm ups.
What's in it for you:
• Improve your Jade Splits and Form
• Stretch your legs
• Reduce lower back pain
What you'll need:
• Yoga mat
• Lie comfortably on floor
Wrist Warm Ups - Step 1
The Floor Jade puts quite a bit of pressure to your wrists so be sure to do the Wrist Warm Ups first before trying the Floor Jade.
Point fingertips to knees. Lean back peel palms off mat.
Keep arms straight.
Wrist Warm Ups - Step 2
Put pressure on the floor while rotating clockwise x10. Repeat counter-clockwise.
Wrist Warm Ups - Step 3
Point fingertips to knees. Bend elbow towards knee. Feel stretch in wrist/ forearm. Let the other hand support your weight.
Hold for 30 seconds for each wrist.
Floor Jade - Step 1
Lay on your back with arms by your sides.
Floor Jade - Step 2
Pike your legs and lift past your head. Also lift your hips off the floor (similar to yoga "Plow Pose").
Floor Jade - Step 3
For a right leg split, place right hand on sacrum with fingers pointing to the ceiling. Press your elbow/ tricep firmly onto the floor then carefully extend left leg into a split.
Take your time and make sure that you get your balance.
Your hand should be like a tray and keep hips centered over the hand while the wrist is in line with the elbow.
Tips for a nice split:
• Open Hips (Not a square split)
• Externally rotate your back leg
• Squeeze your glutes while you are on active split
• Play with the position of front leg to create a nice line
• Always point your toes
To exit, remember to protect your wrist by existing as carefully as you entered.
Slowly bring back leg back to pike position and release grip on front leg.
Use your core to lift hips off hand and slowly roll down until your back is flat on the floor.