We continue our quarantine tutorial series, reviewing select advanced exercises within the Pilates matwork.
- Spine Twist: Work your waistline, focus on creating space between your bottom rib and hipbones, and stretch the muscles of the legs and spine.
- Sit tall and extend arms to the periphery of your vision. Feel your shoulder blades broad on your back. Remember, if we widen our arms too much we tend to flare the ribs and disconnect from our core.
- Inhale tall and exhale to twist to one side, looking toward your back arm as your twist. Keep reaching through your heels and lifting off your sitting bones.
- Return to the center, feel the head ramp and chest lifted. Repeat to the other side.
- Do not shift your hips or pelvis. Feet should stay the same length.
- Side Kicks: Double Leg Lift: These advanced side kicks begin as an exercise in isolation, working only from the powerhouse. Your body is positioned at an angle and you work to maintain that angle as you lower and lift the legs.
- Position the legs as you did in the intermediate series at a boomerang or 45 degree angle. One had supports the head and the front hand provides some balance placed on the mat in front of your belly.
- In one motion, engage the core and float both legs up in the air. Press the legs together. Focus on holding for 3 seconds.
- Replace the legs with control and precision. Repeat
- Breathe naturally
- Side Kicks: Single Leg Lift
- Same set up, elevate both legs keeping the angle of the legs constant.
- Do not tense shoulders or neck
- Lower and lift the bottom leg feeling the work of the inner thigh. In the Pilates stance, feel the wrap of the glutes.
- Repeat
- Side Kicks: Bicycle
- After concentrating on strong core engagement with small movements, we now increase the range of motion to challenge core control and stability.
- Starting position is as above, however there is the option to have both hands behind the head.
- Top leg lifts hip height and reaches forward, foot toward face.
- Bend the knee to chest and pass knee over knee without changing the upper body position.
- Keep foot glued to your buttocks and press the thigh farther back for an effective hip flexor stretch.
- With the upper leg behind you, extend the knee/leg without over arching the back.
- Repeat 3 times then reverse the motion.
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