Your PILATES Pick

Your PILATES Pick

Your PILATES Pick
Moves you can easily do at home, or anywhere!

 

HIPS & BOOTY: Leg Circle Combinations

Description: While resting on your hands and knees, arms directly under your shoulders, with spine in a flat, neutral position, keep your hips square as you extend one leg back straight behind you. With control, raise and lower the leg, focusing on keeping your back flat and extending your leg long from your hip. Shift leg to a 45-degree angle (diagonal, rather than straight back), and repeat. Shift leg to 90-degree angle (directly out the side), and again, raise and lower the leg, while maintaining square hips and a flat back. Repeat on other side.

At-Home Modification: Although the image uses our Pilates Wall Tower, replicate at home using body weight only. Focus on keeping the leg long and your hips square as you lift and lower your leg. Be sure to use a forced exhale breath to help stabilize your spine.
Benefit: Increases your hip flexibility and mobility. Strengthens the hamstrings, hip flexors, and core while working to stabilize the spine. And don’t forget, all of this works the glutes which helps firm the booty!

Benefit: Increases your hip flexibility and mobility. Strengthens the hamstrings, hip flexors, and core while working to stabilize the spine. And don’t forget, all of this works the glutes which helps firm the booty!

 

ARMS & CORE: Reverse Curls with Arm Press

Description: Laying on your back in a neutral spine position, lift your legs to a “table top” position (knees bent at 90 degrees) and place a Pilates ring in between your ankles. Curl up with your head, neck and shoulders, and place your thumbs at your ribcage, with your elbows out to the side, palms facing the ground. Exhale as your press your hands down along the side of your torso, and extend your legs out to a 45-degree angle at the same time. Inhale as you return your legs and arms to the starting position. Repeat 10-15 times.

At-Home Modification: Use small hand weights in your hands, and either a balloon or a beach ball between your ankles (anything that you can gently squeeze with your legs).

Benefit: Tones and strengthens your arms and core.

 

SPINE FLEXIBILITY: Overhead Reach with Arch UP

Description: While standing in a deep lunge, with all toes facing straightforward, place your right foot in front and make sure that your front knee is at a 90-degree angle, and not past your ankle. Extend the left leg back, long and straight. Hinge forward at the hip and find a long neutral spine, extending your right arm out long overhead on a diagonal, maintaining a long straight line from left fingertips to rt foot. From this position, place your right hand on your hip while you lift your left arm straight up and back, focusing on really lifting through the middle of your back. The easiest way to achieve this motion is to pretend that there is a barrel in the middle of your spine that you have to arch up and over. Lower arm back down to a 45-degree angle (so that arm and back return to one long straight line). Repeat, then switch sides.

At-Home Modification: Use light hand weights in each hand. Make sure you are lifting and lowering with control in each direction and not using any momentum.

Benefit: Strengthens the upper body and spine and increases mobility in the middle back. This is a great hip flexor stretch as well as an upper body and shoulder stretch, all while working on lengthening the spine.

IMX Pilates & Fitness – St. Louis
608 N. McKnight Rd.
St. Louis, MO 63132
314-452-8407
www.imxpilatesSTL.com

Pictured: Alyson H. Domoto
Photos by: Heather J. Crider