Seal

The "Seal" exercise is an effective move that targets the core muscles, improves flexibility, and strengthens the upper body. Inspired by the graceful movements of a seal, this exercise mimics their fluid and undulating motion on land. It is a combination of a full-body stretch and an engaging workout. To perform the Seal exercise, you start by sitting on the floor with your legs extended, slightly wider than hip-width apart. Bend your knees and place the soles of your feet together, allowing your knees to fall open. Sit up tall, engage your core, and firmly grasp your ankles with your hands. From here, you'll begin the exercise by inhaling deeply and contracting your abdominal muscles. As you exhale, simultaneously round your spine, tuck in your chin, and lean back slightly, finding your balance on your sitting bones. In this position, you resemble the shape of a seal. Now, the fun part begins! With control, begin to roll back onto your upper back, keeping your head off the ground, until your shoulder blades lightly touch the floor. As you reach this point, pause for a moment, then return to the starting position by rolling back up through your spine, engaging your core and using your abdominal muscles to control the movement. The Seal exercise helps to strengthen the core, particularly the abdominal muscles, and stimulates the deep muscles of the pelvic floor. It also stretches the back, hips, and inner thighs, improving overall flexibility. This exercise challenges your balance and coordination while promoting better posture. It can be modified to suit different fitness levels by adjusting the range of motion and intensity. Incorporating the Seal exercise into your workout routine can be an enjoyable way to engage multiple muscle groups, enhance your mind-body connection, and promote a strong, supple physique. So, let your inner seal shine through as you embrace this unique and beneficial exercise!

Instructions

• Start by lying on your stomach with your legs straight and your feet together.
• Place your palms on the mat, positioned by your chest, with your fingers pointing forward and slightly outward.
• Engage your core and press through your palms to lift your upper body off the mat. Keep your hips grounded.
• Press your shoulder blades down and back, opening your chest and squeezing your shoulder blades together.
• Keeping your lower body and hips still, slowly extend your arms straight out to the sides, lifting your hands off the mat.
• Hold this position for a few seconds, feeling the muscles in your upper back and shoulders.
• Gradually release the tension and lower your hands back to the starting position.
• Repeat the exercise for the desired number of repetitions.

Tips & Tricks

• Maintain a neutral spine throughout the exercise.
• Engage your core to stabilize your body.
• Squeeze your glutes at the top of the movement for better activation.
• Control the movement both on the way up and down.
• Focus on your breathing; exhale as you lift your body up.
• Keep your shoulders relaxed and away from your ears.
• Avoid overarching your back during the exercise.
• Gradually increase the difficulty by holding the elevated position for longer periods of time.
• Listen to your body and take breaks when needed to avoid fatigue or injury.