Pilates based exercise

This is an Abs pattern from www.turnstep.com. (pattern 8447)

I teach Pilates and as you requested more Pilates based abs exercises.. here goes. Please let me know if they are useful and also if you need more explanation.

Cue below navel into spine to engage transversus, if client has a problem locating either ask them to pull up on pelvic floor and then in (they will feel transversus kick in), or pull navel to spine.

1. Side plank. Lying on side with elbow under shoulder, make sure underneath is supported, i.e. triangle not hammock shape. Body is in a straight line. Either bend knees so legs are 90 degrees (feet behind body) or legs straight with top leg on floor slightly in front of bottom leg.

Rise up with hips going in direction of ceiling, not forwards or back and hold. Hold for 30 seconds and repeat for 60 seconds. Works obliques and transversus.

2. Lie on back with knees bent and feet off floor. Cue abs as per (1). Arms are out to sides and shoulder blades back and down. Slowly lower legs to one side and move head to face other hand. Once about half to three quarters down, hold and extend one leg (one nearest centre). Slowly bring legs back to center, keeping leg extended. Repeat to other side. Do five each side. Cue breathing as breath out as lower to side, in as extend leg, out as return to center, in and hold. Repeat.

Please email me with any questions.

Julie



Added by Julie Bourgeois at 4:14 AM on Sunday, January 21, 2001 EST. Add to favorites (view favorites)
(Email: julie.bourgeois@talk21.com)
From: Surrey, England (United Kingdom)
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