~Workout Wednesday~

Open Leg Rocker
Open Leg Rocker

Starting Position

Sit up and balance between the sits bones and the tailbone with the knees bent, the feet off the floor and the hands on the ankles, or as close as you can get.  Open legs so the knees are pointing out and the feet are together.

INHALE: straighten one leg and balance

EXHALE: bend the knee to return to the starting position.

INHALE: straighten the other leg and balance.

EXHALE: bend the knee to return to the starting position

INHALE: straighten one leg then the other and balance with both legs open in a V position. (Image shown)

EXHALE: engage the abdominals and roll back, keeping the arms straight and the legs in a V. DO NOT roll past your shoulder blades.

INHALE: take a sip of air at the end of the roll.

EXHALE: pull the abdominals in and roll back up to the V position.  Lengthen the spine in the V without arching the back.

Do 4-8 reps.

The purpose of this exercise is to develop pelvic stability, core control, coordination and balance.  It also helps improve scapular stability.

I find this exercise challenging.  But is it good to do things that challenge us because that is how we can improve.  A great place to start or if you can’t roll, hold the pose in the above image to work on balance and core control.

~Workout Wednesday~

The Pilates Roll Over

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To start lie on your back with your hands at your sides, your legs together and your feet pointed.

Step 1: Exhale.  Engage your core and lift the legs up toward the ceiling to prepare.

Step 2: Inhale. Roll your lower back off the mat reaching your legs overhead until they are parallel to the ground.  Press your upper arms into the mat and roll up until you are balanced no higher than the top of your shoulder blades.  Do not roll up onto your neck!  (shown above)

Step 3:  Continue to inhale and open your legs shoulder width apart and flex your feet.

Step 4: Exhale. Roll down, keeping the legs shoulder width apart, engaging your core and pressing the upper arms into the mat to make the roll smooth and steady.  Keep the chest open and the back of the shoulders on the mat.  Lower the legs as far as possible without letting the back arch off the mat.

Step 5: Continue to exhale and bring your legs back together and point the feet to start again.

Do 3 reps beginning with toes pointed then do 3 reps beginning with feet flexed and shoulder width apart.

Not only is this exercise fun it also helps you develop core strength and control, increases your flexibility, teaches you how to articulate the spine, and stabilize your shoulders.