Exercise of the Day!

Wow...I haven't done a Pilate's exercise of the day in ages...I would say I'm slacking big time!

So to ease back into it I will start off with something nice and simple but still good core work.

Shoulder bridge Prep

Muscle Focus

Abdominal muscles (of course, of course)
Hamstrings

Objectives

To strengthen the Hamstrings
To stabilise the pelvic-lumbar region
To develop hip disassociation ( very important)
To Improve back extensors control

Lets go!

Starting Position

Lie on the mat
Imprint your spine and pelvis into neutral
Relax your shoulders and walk your fingers down to your heels

Motion

Inhale: Prepare
Exhale: Curl your pelvis up, 1 vertebrae at a time into a nice pelvic curl
Inhale:Prepare
Exhale: Lift our leg up from your hp joint maintaining the 90 degree angle at your knee.
Inhale: lower your leg down still maintaining the 90 degree angle and just lightly tapping your toe to the mat.

After 6 repetitions lower your leg to the ground and do the same on the other leg.

Once you have done a set on each leg lower your foot to the ground and pause and restabalise your pelvis while inhaling and as you exhale slowly roll back down onto the mat, one vertebrae at a time.

Remember:

Keep 90 degree angle at your knee when moving your leg
Initiate the movement from your hip while keeping the pelvis level