This pilates move will aid in reducing lower back pain and when performed continuously will challenge lower back, shoulder, glute and abdominal muscular endurance.
Starting position:
Lye on your stomach with your legs and arms long and your arms reaching overhead. Palms facing down on the mat.
Exercise Execution:
- Engage your abdominals by lifting your belly button up off the mat to support your spine and activate your core.
- Reaching out from centre, extend and raise one leg and at the same time raise the opposite arm. Your head will naturally lift up with the spinal extension. Squeeze your glute on the activated side.
- Hold for 2-3 secs.
- Slowly lower down and then alternate sides.
Breathing:
Inhale to prepare. Exhale as you contract your core and lift up into extension. Inhale to lower.
Reps:
Start out with 2-3 sets of 12-15 repetitions on each side and increase if desired.
Advancements:
Without relaxing, lift and hold the extension of the lower back and continuously alternate arms and legs for an extended period of time (30-60 secs) to work more into muscular endurance.
KX Tip:
To add KX intensity to the exercise, add light dumbbells to the hands and hold for longer periods at the top. You can also do small circles with the arms / legs at the top to isolate more into the glutes and shoulders.
Aaron Smith is the CEO & Founder – KX Group. KX is a boutique fitness company with 17 studios across Melbourne and Sydney, offering dynamic pilates, barre and yoga. KX also run international retreats to Vanuatu and Bali.
Model: Cherida Forde, KX International Retreats Trainer.
More pilates moves of the week…
Pilates Move Of The Week: Tighten Up Your Booty With The Bridge
Pilates Move Of The Week: Get Those Abs Rock Solid With The Shoulder Stand
Pilates Move Of The Week: Lose Those Love Handles With The Corkscrew
Zelma, that’s great advice. Thanks for the extra tips.