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INFO > Exercises
The Shoulder bridge or Pelvic Curl
Areas worked: abdominals, glutes, hamstrings, inner thighs. Stetches the usually tight hip flexor muscles.
- Lie supine with arms long and close to sides, knees bent, feet and knees hip width apart
- Curl the pelvis back and forth a few times until you find the middle position.
- Inhale and tilt the pelvis back.
- Exhale and begin to peel the spine off the mat starting with the tail bone then moving up on vertebra at a time. Imagine your spine is a bicycle chain lifting off the ground.
- Make sure your knees do not move out or in- use your inner thighs to control.
- Do not roll your feet in or out press them into the ground.
- Arms stay long and close to you, pressing in to the mat.
- Shoulders are wide and down away from the ears.
- When you are around 3/4 of the way up resist the temptation to continue lifting by flaring the ribs, instead lift from the hips and thighs.
- Visualise the hip joint opening and long and knees travelling out over the toes.
- Go as high as you can without arching the lower back or ribs.
- If you reach the top then bring your arms overhead, go as far as you can keeping them straight.
- At the top inhale then begin placing the spine back on the mat on vertebra at a time, drawing in the abdominals as you do so.
- Repeat for a maximum of 8-12 times.
- Do the movement slowly and with total control of movement and breathing.
More Pilates moves being added soon!
Roll Up with band 8-12 reps
Works the TVA, rectus abdominus
· Sit with legs straight out in front and arms straight out parallel to the ground.
• Shoulders over hips. Place a band around your feet and hold onto it.
• Back rounded.
• Head tilted forward.
• Inhale then exhale and slowly lower backwards one vertebra at a time, pulling the abdominals in.
• Go as far as you feel comfortable then inhale, exhale and then return to the start.
• Repeat. After several reps come further forward at the top to feel a stretch in lower back and hamstrings.
• Keep shoulders down and back (away from ears)
• Pull abs in throughout and maintain lower back curve as you lower.
May also be done without the band
Try the negative only roll up too- do this first in the routine!
Criss
cross AKA bicycles 10
contractions each side
Works the oblique muscles
- Keep pelvis still throughout the exercise.
- Exhale and bring left arm to wards right knee, lower then repeat with other side.
- Draw abdominals in deep to prevent lower back arch.
- Keep arms in same position in relation to head.
- Lift upper body from the shoulder not the head or arm.
- Extend legs out to 45 degree
Side bend
8-12 lifts
Works the oblique muscles
- Elbow under shoulder, hips stacked.
- Knees bent and in front of you, feet in line with the hips.
- Non supporting arm in front or resting on top.
- Exhale place spine in neutral and lift the pelvis, supporting from underneath using the oblique muscles. Draw the abdominals inwards.
- You may also lift the upper straight up to the ceiling so both arms are pulling away from each other.
- Do not let the hips or shoulders roll forwards.
- Inhale and lower, using the obliques to control the decent.