Side Bend

Hi Everyone, I'm now back from my retreat and eager to go again.
I think you need an exercise this morning to enhance your summer waists.  I know the sun is on it's way again soon. 

MODIFIED.

Lie on your side.  Bend your knees.  Have knee on top of knee, foot on top of foot and sit up onto your elbow.  Make sure your shoulder to elbow are a straight line and your hand is out on the floor supporting you.  Lenghten your neck and you need to think of a straight line from the crown of your head, through the neck and out along the spine and out at the tailbone.  In this side position, there is a lot of weight on your shoulder and arm.  Imagine pumping up a balloon underneath your armpit with the floor and don't squash or pop it!  Stay up and long in the body.

If this is enough work for you to do then don't do any more.  Just hold for 12 breathes.

Additions:

Add an arm raise over your head.  Challenging you don't squash that imaginery balloon as you lift your arm. DON't raise the shoulder.

Further additions:

As you raise the arm and lengthen it past your head, with your shoulder down, lift the hips up to the ceiling.  Keep the knees together.  Then lower gently down. Don't fall down and then check the balloon hasn't squashed again!

You can do these modified side bends about 12 times then of course, you need to do the other side as well.

If you are feeling REALLY strong, you can also extend your legs.  It's like a side line in prone.  Have one foot in front of the other, stay on the elbow for now and raise up and down.  LEading with the arm. I promise to take photos of all this soon to include!

Enjoy your Pilates modified Side Bend and ask me questions as usual. 

Sarah xx

www.sarahpilates.com.