Pilates Workouts
One Leg Kick:
This core exercise really challenges your co-ordination as you cannot see the movement, you just feel it. It is fantastic for toning up the lower body while challenging core strength. A good way to visualize the movement is to imagine that you are squeezing a pillow between your hamstrings and your calf. Try to resist just placing the leg, really feel the hamstrings working. This is a deceptively hard movement so do not worry if it takes practice. You may find it easier to get a feel for the movement first, then add the correct breathing pattern and work on lengthening down through the other leg.
Purpose: To tone the lower body and develop core stability and strength.
Target Muscles: Hamstrings, erector spinae, abdomnals, gluteals.
Repetitions: Repeat 10 times with each leg.
First Position:
1. Lie on your front, supporting your forehead on your folded hands to keep your head in alignment. Draw your navel to your spine, trying to form an arch under your abdominals.
2. Relax the neck. Avoid clenching the jaw. Relax your shoulders and slide the shoulder blades down your spine. Bend one leg at the knee. This is your starting position.
3. Inhale, and as you exhale, point your toes and make a stabbing movement with your foot towards your buttocks. Keep your knees together and lengthen through the legs.
4. Ease out of this position then repeat, this time with your foot flexed. Then extend your leg back to its original position. Meanwhile, the supporting leg on the floor should be lengthening away at all times.
Checkpoints:
– Keep the movement swift and continuous
– Limit any movement by keeping the abdominals hollow throughout
– Slide the shoulder blades down your spine.
Second Position:
Perform the same movements, but this time curl your upper body off the floor and rest on your elbows. Slide the shoulder blades down. Keep your neck long throughout and watch that your ribs do not travel away from your hips. Lengthen through the spine. If you feel a pinch in your spine in this position, stay with the first position for a while.
Checkpoints:
– Keep your neck in line throughout the exercise
– Breathe wide and full
– Do not push all your weight on to your arms
