Pilates Exercise of the Month: Oblique lean backs with knee lifts
Aim
To work the oblique abdominals, whilst maintaining pelvic stability
Starting Position
Sit upright on the floor with the knees bent and the feet hip distance apart. Roll back slightly so that the pelvis is in a posterior tilt. The hands are clasped behind the head.
Action
Inhale - to prepare.
Exhale - engage the core abdominals and raise one foot off the floor until the knee is bent above the hip or wherever a neutral pelvis allows. Simultaneously oblique twist the torso to the right and lean back slightly, ensuring that the spine does not go into extension
Inhale - to prepare
Exhale - to lower the leg back down to the floor, keeping the abdominals engaged and return the body to the centre.
Repeat to the opposite side.
Target Muscles
Core abdominals, hip flexors, obliques, scapula stabilisers
Watchpoints
- Keep the abdominals engaged throughout and prevent the lumbar spine going into extension
- Slide the shoulder blades down and apart so that the shoulders stay away from the ears and keep the neck long
- Try not to grip around the hip flexors
- Ensure the relationship between the elbows, shoulders and ears remains the same to avoid turning the head or moving one elbow inwards
- Keep the elbows in front of the ears (i.e. within peripheral vision) and the fingers interlaced so that the hands act like a “hammock” cradling the head.
Contra Indictions
Twisting actions of the spine whilst in a leaned back position may be unsuitable for disc related back problems
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