One Leg Lift

Seated on ball, tall and lengthened, spine in a neutral position, neither arched nor flattened. Feet flat on the mat, hip-distance apart. Hands behind head with no tension in shoulders or neck.

Complete 3-5 repetitions on each side, alternating

When balance can be maintained with one leg lifted, rotate the torso toward the lifted leg before returning it to the mat.

Target Muscles: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; rectus abdominis and obliques isometrically to maintain neutral, hip flexors concentrically on one leg lift, eccentrically on lower; scapular stabilizers

Modification: contralateral internal and external obliques to rotate spine.

• challenge control and balance while rotating spine
• keep spine vertical during rotation, and pelvis vertical throughout
• ensure engagement of transversus abdominis throughout
• avoid creating tension in shoulders and neck

Working on a Stability Ball requires more engagement of the core muscles of the torso. The unstable nature of the ball helps develop balance and proprioceptive awareness.

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STOTT PILATES

IDEA Author/Presenter

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STOTT PILATES®

IDEA Fit Tips, Volume 7, Number 1

January 2009

© 2009 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.

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