Pilates Exercise of the Month: Single leg stretch with oblique twist
Aim
To work the oblique abdominals in order to maintain a neutral pelvis and to challenge co-ordination
Starting Position
Lie supine in the relaxation position with the knees bent. Inhale to prepare. Exhale, engage the core abdominals and lift one leg up at a time until the legs are bent at 90 degrees above the hips. The arms are raised directly above the shoulders, holding the ring in the hands.
Action
Inhale - to tuck the chin in and raise the head and shoulders off the floor. The arms will move forwards and lower to where the hands are around shoulder height. The elbows stay soft.
Exhale - as the right leg straightens and simultaneously oblique twist the torso to the left, aiming to place the ring on the outside edge of the left knee.
Inhale to prepare
Exhale - to swap legs (i.e. right leg returns as the left leg straightens and oblique twist to the right, aiming to place the ring on the outside edge of the right knee). Continue to alternate each leg.
(To finish) - Inhale - to return the head to the floor and exhale to return the bent legs to the floor one at a time, keeping the abdominals hollowed. Gently squeeze the ring each time the leg changes.
Target Muscles
Rectus abdominis, core abdominals, oblique abdominals, hip flexors
Watchpoints
- • Keep the chin tucked in with the eyes focused down towards the pelvis to minimise neck strain
- • Keep the abominals hollowed throughout to avoid any bulging or popping
- • Keep the scapula stabilising muscles working to avoid any shoulder hiking
- • Only move the straight leg as far away from the body as a neutral pelvis can be maintained
- • The lower the straight leg moves towards the floor, the more challenging the exercise
- • Try to maintain an even height in the torso throughout to avoid the body dropping back down towards the floor, particularly as you transition between sides
- • Ensure the lift comes from the “steering wheel” (i.e. the ribcage) and not from twisting the head or shoulders
- • Try not to over twist or one side of the pelvis will lift off the floor (i.e. will tilt from east to west or vice versa depending upon which way the body is twisting)
Contra Indictions
This exercise may be unsuitable for those suffering certain neck problems. This may also be unsuitable for those with osteoporosis
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
To work the oblique abdominals, whilst maintaining length in the waist
To work the upper body whilst maintaining core stability
To strengthen the abductors, adductors and hamstrings whilst maintaining a neutral lumbar spine
This is a preparatory exercise for the full front rowing series
To challenge the upper body; maintain scapula and pelvic stability. Challenges co-ordination and balance
This exercise strengthens the mid back muscles and scapula stabilizers, assisting good posture.
To strengthen the inner and outer thighs whilst maintaining a neutral spine
To work the core abdominals whilst maintaining lumbar and scapula stability
To strengthen the side of the torso and shoulders in this side plank position
To work the oblique and core abdominals, whilst maintaining pelvic stability
To maintain a strong bridge position with a neutral pelvis and also maintain an equal height in the pelvis, whilst moving the legs.
To work the deep and superficial abdominals, maintain scapula and pelvic stability and challenge co-ordination
To work the abdominals and achieve segmental control of the spine and to stretch the back
This is one of Joseph Pilates original 34 exercises from his classic repetoire. It works the abdominals, whilst stretching the spine and hamstrings and chest.
