Pilates Exercise of the Month: FOUR COUNT OUTER THIGH LIFTS
Aim
To work the gluteals and 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 body is propped up on the left elbow. The right hand is resting on the floor in front of the body. The underneath leg is bent forwards at the knee at around 90 degrees. The top leg is outstretched along the floor in alignment with the spine
Action
Inhale - to prepare
Exhale - and stretch the leg along the floor, elongating the waist and move the leg backwards behind the body in an arc
Inhale - to raise the leg up so that the foot is level with the hip
Exhale - to lower the leg to the floor and inhale to return it back to the starting position.
Target Muscles
Target Muscles
Gluteals, scapula stabilisers, core abdominals, hip extensors, obliques
Watchpoints
· Ensure the shoulders stay away from the ears and the gap between ear and shoulder remains equal on both sides
· Ensure that the body does not collapse. When resting on the left elbow, ensure that the left shoulder does not slouch in front of the left elbow. Also ensure that the left rib does not sag towards the floor (and vice versa)
· Try to keep the length on both sides of the waist to avoid the tendency to shorten in the waist on the top side
· Keep the collar bones open
· Try to keep the head in line with the rest of the spine in order to minimise neck strain (i.e. the gap between the ear and shoulder on each side should be equal)
Variation One (Adaptation)
This exercise may be performed without the lift (i.e. just moving the leg backwards and forwards in an arc shape)
Contra Indictions
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
