- Improves hip mobility.
- Strengthens Glutes, abdominals & pelvic floor.
- Challenges balance and improves hip stability.
Start lying on one side with legs on top of each other (bottom leg can be bent if balance is difficult), keep a straight line with your body.
Support your head on a pillow or on your arm. You can help balance by placing your top hand in front of your chest on the mat.
Take a breath in to begin.
As you breathe out, slowly lift the top leg as far as you can without losing balance or becoming tight in your neck & shoulders.
Breathe in to lower.
Repeat a number of times and then repeat the set lying on your other side.
Work slowly controlling the lift and lower.
Engage your abdominals to help with balance.
Avoid becoming tense in your shoulders & neck, you shouldn’t push too hard into your supporting hand.
Keep the line of your body straight, don’t let your legs hinge forward.
Don’t allow your back to arch excessively.
If you’re new to pilates or any other form or exercise or are injured, ill or elderly please consult your doctor before starting a new exercise regime.