Side Leg Lifts
Begin side-lying in a straight line with your head resting on your bottom arm. Rest the Fitness Circle® resistance ring on the floor with both feet inside the circle.
|exhale||tighten abdominals and press top ankle against Fitness Circle|
|inhale||release tension on Fitness Circle|
Complete 5-8 repetitions.
Target Muscles: transversus abdominus to compress abdomen and stabilize umbo-pelvis region; deep pelvic floor to aid in firing transversus; abductors of top leg concentrically to press against circle, eccentrically to release; obliques and erectors spinae to stabilize torso in neutral; obliques and multifidus to prevent rotation; scapula stabilizers
Stability: pelvis and whole torso in neutral
Mobility: top hip abduction
To abduct top leg while keeping hips stacked
Incorporating the Fitness Circle resistance ring is an innovative way to add variety and challenge to group classes & personal training programs.
For more exercises from STOTT PILATES, visit http://www.stottpilates.com/warmup
STOTT PILATES® is a contemporary, anatomically-based approach to Joseph Pilates’ original exercise method. Master Instructor Trainer, Moira Merrithew, together with President and CEO of STOTT PILATES Lindsay G. Merrithew and a team of physical therapists, sports medicine and fitness professionals, has spent more than a decade refining the STOTT PILATES method of exercise and programming. Each month we will outline a unique exercise you can practice at home or with your clients.
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© 2009 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.
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