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No Equipment Necessary: Lying T Dancer

You can increase the flexibility of your spine, abs, shoulders, and hip flexors, all in one move. I picked up this move, the lying T dancer, from American distance runner and Olympic bronze medalist Shalane Flanagan. Start slowly moving from side to side to really feel the stretch, then quicken your pace in order to get your heart rate up.

If you're curious to know how to do this move read more.

  • Lie on your belly and extend your arms out in T position, so they are perpendicular with your body.
  • Press the top of your left foot into the floor and lift your right leg up, bending your knee and reaching your toes toward your left hand. This takes a lot of flexibility in your spine and hip flexors, so don't worry if your foot doesn't come close to your hand.
  • Then bring your right foot back to the starting position. Lift your left foot off the floor, bending your knee, and reaching your left toes to your right hand.
  • Come back to the starting position. This completes one rep. Do three sets of 10 to 15 reps.
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