December 2024
Warm Up
Hip Flexor Leg Lift
Strengthens the front of the thigh and hip flexor muscles Repeat 10 times on each leg 1. Sit tall on a mat with one leg extended straight out in front of you and another bent close to your chest. 2. Draw your navel towards your spine. 3. Inhale to prepare, maintaining an upright posture. 4. Exhale as you lift your leg straight up off the mat, keeping it extended. Aim to lift it as high as possible without rounding your back or losing posture. The opposite leg remains close to your chest. 5. Hold the lifted position for 1-2 seconds, focusing on the hip flexors. 6. Inhale as you lower the leg with control, keeping your movement slow and deliberate.
Hip Flexor Leg Cross​
Targets the hip flexors while also strengthening the torso muscles and improving hip stability Repeat 10 times on each leg 1. Sit tall on a mat with both legs extended straight out in front of you. 2. Draw your navel towards your spine. 3. Inhale to prepare, maintaining an upright posture. 4. Exhale as you lift your leg straight up off the mat, keeping it extended, and place it on top of the opposite ankle. Aim to lift it as high as possible without rounding your back or losing posture. 5. Inhale as you lower the leg with control, keeping your movement slow and deliberate.
Pilates Saw
It helps to mobilise the spine and encourages deep breathing Repeat 10 times on each side 1. Sit on your mat with your legs extended straight out in front of you, slightly wider than hip-width apart. 2. Flex your feet (toes pointing toward the ceiling) to activate the legs. 3. Sit tall on your sit bones with a long spine and torso. 4. Extend your arms out to the sides at shoulder height, palms facing down. 5. Rotate your torso to the right, initiating the twist from your waist. Keep your arms extended and your hips grounded on the mat. 6. Reach your left hand toward the outside of your right foot, as if sawing off your little toe. Simultaneously, let your right arm reach back, maintaining a straight line through the arms. 7. Focus on deepening the twist and stretch without collapsing your chest or rounding the shoulders. 8. Hold the stretch briefly, feeling the length in your hamstrings and the twist in your spine. 9. Roll up through your spine, returning to the rotated position.
Roll Over
Opens the back line of the body, increases spinal mobility as well as upper body strength Repeat 10 times 1. Lie flat, arms long by sides, palms pressing down. Legs straight and together. 2. Inhale and lift your legs straight up, peel your spine off the mat, taking your legs overhead. 3. Exhale to open legs to shoulder width. Inhale as roll back to the mat and you slowly bring legs closer together. 4. Exhale to draw legs together.