Pilates Exercise of the Month: Table with butt rotation

Aim

To work the glutes and core abdominals, whilst maintaining lumbar and scapula stability

Starting Position

Come to an all fours position with the knees bent directly under the hips and place the hands on the floor directly under the shoulders. Exhale to engage the core abdominals and stretch the right leg along the floor until it is fully straight and then lift it up in the air until it is level with the spine or as high as a neutral pelvis allows. Bend the knee to a 90 degree angle.  A ball may be used as illustrated.

Action

Inhale - to prepare

Exhale - to engage the core abdominals and externally rotate the leg out in the hip socket, whilst maintaining the 90 degree angle

Inhale - to rotate the leg back into parallel

Exhale - to engage the core abdominals and internally rotate the leg out in the hip socket, whilst maintaining the 90 degree angle

Repeat with the opposite leg.

Target Muscles

Core Abdominals, hamstrings, glutes, scapula stabilisers

Watchpoints

• As the leg rotates, ensure that it stays at the same height
• Ensure a neutral spine is maintained when moving the leg
• Ensure the shoulders stay away from the ear.  Try to avoid collapsing in between the shoulder blades.  Engage serratus anterior muscle to maintain the distance in between the shoulder blades and keep the elbows soft.
• Keep the waist long and even on both sides and both ASIS level

Variation One (Adaptation)

To reduce pressure in the wrist joint, this exercise may be attempted on the knuckles of the hand, which will place the wrist in a more neutral position (or on the elbows).

Variation Two (Adaptation)

This exercise may be performed lying face down on the floor for those with certain knee problems

Variation Three (Progression)

This exercise may be performed as above but with the knee straight and the leg extended out at 90 degrees

Contra Indictions

This exercise places extra stress on the wrist and knee joints and may prove unsuitable for people with problems in these joints.   Choose variation one or two in this case.  A turned out position of the leg may be unsuitable for sciatica.