Pilates Exercise of the Month: Attitude in mermaid
Aim
This exercise strengthens the gluteal muscles and the external rotators of the leg so requires good turnout
Starting Position
Sit upright with the knees bent on the floor facing towards the right hand side of the body. Place the right hand to the right side of the body on the floor.
Action
Inhale – engage the core abdominals and lengthen up tall and raise the left arm up above the head into a fifth position and raise the top leg up off the bottom leg a couple of inches until the knee is slightly higher than the foot
Exhale – to engage the glutes and press the top thigh back behind the body a few inches, trying to keep the knee slightly higher than the foot if possible. The body remains as stable as possible, whilst performing small movements of no more than an inch in a pulsing like action
Repeat with the opposite leg
Target Muscles
Core abdominals, hamstrings, gluteals, lateral rotators
Watchpoints
- Maintain good scapula stability, with ears away from the shoulders
- Keep the external rotation of the leg throughout. If this is difficult, then limit the range of movement and height of the leg
- Use the core abdominals well so that the spine maintains stability
- Keep the hips, shoulders and pelvis as square and stable as possible
- Try to keep the knee higher than the foot throughout
Variation One (adaptation)
Just raise the knee off the floor and leave the foot in contact with the floor
Contra Indictions
A turned out position may not be suitable for those with sciatica
To use the core to stabilise the body in a plank position whilst moving from the shoulder joint and to maintain scapula stability whilst the body is in motion
To work the abdominals, whilst maintaining pelvic stability
To work the abdominals and massage the spine and open out the chest and shoulders whilst balancing
To work the quadriceps
To stretch the adductors and lateral spinal flexors
This exercise works the core abdominals whilst maintaining lumbar and scapula stability
To work the gluteals, whilst maintaining length in the waist and good pelvic stability
To learn to work with opposition and control, whilst maintaining good scapula stability and co-ordination. This is a much more demanding exercise than the Seesaw
To work the oblique abdominals, whilst maintaining pelvic stability
To work the glutes and core abdominals, whilst maintaining lumbar and scapula stability
To work the gluteals and oblique abdominals, whilst maintaining length in the waist
To work the abdominals, whilst maintaining a neutral spine
To challenge the abdominals and co-ordination. To stretch the spine and hamstrings
This exercise works the core abdominals whilst maintaining lumbar and scapula stability
To work the abdominals and practice working in external rotation
This exercise strengthens the gluteal muscles and the external rotators of the leg so requires good turnout
To strengthen the obliques and the upper body whilst maintaining scapula and pelvic stability. An extremely challenging exercise.
This exercise strengthens the hamstrings and gluteal muscles whilst challenging core and scapula stability
