Straight Leg Inverts

CatsEyes started this discussion · 11/25/2014

So, I've been working on those like forever but it is really difficult and I don't if it's a lack of strength or technique or concentration, or I don't know ! I can Invert properly without any momentum. I have my aerial inverts on spinny pole forward and backward as well. If I concentrate a lot, I can invert with both legs straight on static mode from floor. I have never tried my aerial invert with straight legs on static mode (just because I don't use that mode a lot, except to learn new tricks). Though, there is no way I can invert with straight legs, there is ALWAYS a moment when I bend my knees and it's just so ugly... I feel desperate ! I tried with one leg straight and I am finally getting somewhere, except that I noticed It's much mode easier for me to straighten the outside leg. But on all the videos I watch, it's always the inside leg which is straight. Am I doing it wrong ? Will it be a problem for me when I'll try to work on both legs straight ? And bonus question ! which exercices do you recommend to work on that ? I guess I need to work on my lower abs ?

10 replies

tblue41945 · 11/25/2014
I can invert with straight legs but it's not easy and I have to think about. There's a pilates exercise that I think is pretty helpful. You lie on your back on the floor with your arms by your side, then with legs together and straight or as straight as possible you roll you legs up and over your head in a pike position. Once your toes touch the floor spread your legs into a "V" then lower them back down engaging your core and keeping the legs straight. Do this 3-4 times them switch the leg motion. Raise with legs in a "V", bring toes together then lower in pike position. I hope that makes sense.
Veena · 11/25/2014
These two routines strength and lengthen the muscles used to allow for a straight leg invert. The routines improve leg lines over all as well. Lower body routine https://www.studioveena.com/lessons/view/52e9d171-5724-43b2-8784-47960a9aa0eb Sexy legs and ads routine https://www.studioveena.com/lessons/view/5444937f-b2f4-4995-bd1f-7c2d0a9aa0eb
CatsEyes · 11/25/2014
tblue, I see exactly what you mean, I will give that a try, thank you ! Veena, I soooo need to subscribe to get all those new super cool lessons !
PolarGirl · 11/25/2014
I am studying to be a personal trainer, and was reading that, for the vast majority of people, the hip flexors are not strong enough to lift the legs when the legs are straightened. For this reason, ACE does not recommend straight leg lifts for the general population. So, two things: (1) just know that this is a very advanced modification and that most people really struggle with it, and (2) work on strengthening your core musculature. As I said above, it is mainly the hip flexors which are responsible for this movement, but the abdominals are heavily engaged as well. Here is an article discussing the muscle groups used: http://www.livestrong.com/article/520382-what-muscle-groups-do-lying-straight-leg-raises-work/#page=3 Veena's exercises are wonderful because she is a certified trainer and lists the muscle groups used for each movement and exercise. If you are trying to work up to straight leg inverts, I would recommend doing other exercises to develop the muscle groups needed to do them. Lastly, I would say that you are probably bending your knees involuntarily because your hip flexors, like most people's, are not strong enough. Your body responds by bending because this shortens the lever of your leg and makes lifting easier for the muscles that are too weak to complete the job. So, long story short: strengthen your hip flexors! And your quads and abdominals as well. However, keep doing the lifts/inverts with your legs as straight as you can. Even if they are not perfect yet, you are still working the muscles needed to do them and building that strength. The best way to build strength to do a movement is to do the actual movement, because it also builds muscle memory, teaching the muscle groups how to work together to do this movement most efficiently. So keep working! You'll get it! It's hard!
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x falcon 3 0 x · 11/25/2014
That's interesting, PolarGirl. When I do boat pose in yoga or a similar move in Pilates, both instructors encourage to keep the lift of the legs out of the hip flexors. I imagine that one would be in a sort of straight leg boat pose but holding onto a pole with a straight leg invert. I'm just throwing that visual out there. I need to take a look at my ACE books though and read about that hip flexor biz ;) The first studio and teachers I learned from encouraged the straight leg invert from the get go. I don't think I've ever bent my knees while learning to invert, which is what they teach at one of the studios up here in Seattle. I learned a "power invert", a vertical lift of the body then straight legs that sweep up and out, sort of windmill like. I just did a lot of this same movement lower on the pole to train.
PolarGirl · 11/25/2014
What is this power invert with windmill legs? Can you upload a video demo? I'm super curious; it sounds cool. I am only familiar with a tuck invert and straight leg V or passé leg lift. On a side note maybe you could just practice the passé lift with only one leg bent, alternating of course, until you feel stronger with lifting both?
x falcon 3 0 x · 11/25/2014
Aha! PolarGirl, I just so happen to have inversions class tonight so I will demo it for you ;)
trickivix · 11/25/2014
With regard to the Pilates and not trying to use hip flexors thing - I think I can answer that. I was teaching basic mat pilates a little while ago, and based on what I learnt (to teach it), the focus of Pilates is strengthening your stabilising muscles such as the transversus abdominals, obliques etc, and not the bigger players, such as your 6 pack, hip flexors/legs/quads for abdominal exercises. If you use your 6 pack or legs to do ab exercises, you put less focus on strengthening the stabilising muscles. This doesn't mean that you shouldn't use hip flexors if you are training for other things (such as pole). It just means, for the purposes of Pilates, it should be lessened or avoided...
Cuwoody · 11/25/2014
We work with one leg straight and the other leg bent kind of like a passé. That way you can focus on the 1 leg being straight and not have to worry about both. That also helps to build the strength so eventually you can keep both straight. Another thing to keep the legs straight, you have to think like you are trying "stretch" your leg as long as you can as if you are trying to touch the wall with your toes. It is an extension of the leg not just holding it up. It is not easy. It takes a lot of core strength and also strength in the hip flexors, legs, and buttocks. All of it should all be engaged.
CatsEyes · 11/26/2014
Wow PolarGirl, that is super interesting ! Thank you :) And, that would also explain why it's easier for me to invert with my right leg straight instead of my left. My right hip flexor (which is also the side I have my full split) must be stronger than my left hip flexor. Stilleto Jeau, curious to see that invert as well, let us know when you post your video :)