Author: Sarah Rosenfield
Posted: 5 February 2010 06:42
Hi Pilates friends,
Today I want you to add on a challenge. You know how to breathe. You now how to set up and add pelvic tilts. NOW...
Consider your base position (see previous articles) and lie on the mat with your knees bent.
Have big toe, little toe and heal gently pressing into the floor. Do not allow the knees to turn in or out. Imagine you are lying on train tracks, which lie on the outside edge of your body. Stay within those lines. Keep the balance of the hips by imagining a glass of wine on each hip staying completely still. Think about the lower back and how it feels against the floor while your feet are still on the floor.
Now with the tummy in at your notch 3 of the belt (see previous articles), Breath wide and full into the ribcage and try to pick ONE foot off the floor without changing your set up base hundred position. Can you do it? WIthout spilling the wine all over the floor?
If you can keep your hips stable, GREAT.
Now, is your leg light or are you feeling all the tension in your thigh and hip? Try to switch the weight to the pelvis and tummy and not in the thigh and hip. Work on the core or your body and the leg should be in the 90 degree angle at the knee for about 20 breathes. As you lower the foot down - do you notice the hips moving? Shifting from one to the other. This should NOT have happened. The balance should have been there. Very bad - you may have just spilt wine all over the floor.
Try exactly the same with the other leg. Keep the stability in the centre. Notice whether one leg is easier to lift than the other.
This is your single leg challenge of the 100.
If you want to try more,
Pick up the first leg with control and imprint (for safety) into the lower back. Just bring the leg towards your chest so you are out of neutral spine. (your natural curve challenge). NOW add the 2nd leg whilst imprinting. THEN.. if you are ok in your back and already feeling your tummy and NOT your hips, gently encourage the legs away into a 90 degree angle at the knee. NOW check your back before you do anything else. Is it in the same position as it was when your feet were on the floor? Or have you arched your back? You should still be in neutral. If you are and you are only feeling your tummy then you can further increase the challenge by extending your legs straight out. Again, check your back. It MUST NOT arch. The whole of this exercise is controlled and you MUST keep breathing. 20 breathes with 2 legs up there. Only for as long as you are in control. Do 10 breaths if you want and increase the amount you can do each day!
Good luck with the 100.
Yet another exercise you can do FREE OF CHARGE on this FIT FOR Free month with Sweaty Betty. Just the floor and a mat are required.
Please ask me questions, I am always happy to answer.
Have a good weekend.
Sarah x
