Pilates Exercise of the Month: SIDE LYING OBLIQUES
Aim
To work the oblique abdominals, whilst maintaining length in the waist
Starting Position
Lie on the left hand side of the body and place the ball under the waist. The left arm is outstretched on the floor at right angles to the body and the right arm is stretched along the right thigh
Action
Inhale - to prepare
Exhale - to engage the core abdominals and raise the head and shoulder off the floor as the right hand slides down the right thigh towards the knee
Inhale - to return to the starting position. The left forearm remains on the floor.
Target Muscles
Oblique Abdominals, core abdominals, scapula stabilisers
Watchpoints
Ensure the shoulders stay away from the ear and the gap between the ear and shoulder remains equal on both sides
Keep the neck long and do not lead with the head as the body lifts. The cervical spine should be in alignment with the rest of the spine
Ensure that the legs and feet remain on the floor
Try to keep the length on both sides of the waist to avoid the tendency to shorten in the waist on the top side
Variation One (Progression)
Lift the entire arm (including the forearm) away from the floor if strength allows
Variation Two (Progression)
Extend the underneath arm in line with the spine
Contra Indictions
This exercise may place stress on the neck. Take extra care when attempting this exercise for certain neck problems
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