Pilates and Running Part 2

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These exercises are a continuation from the previous post.

As always check with your doctor before engaging in any exercise activity.

Swan Dive

( This exercise is great for  increasing back extension as well as strengthening the back extensors, hamstrings and gluteals).

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Lie on your stomach, palms on the mat.  Lift your upper body into extension as you press your hands into the mat. Reach the arms forward while rocking your chest towards the mat.

Bring your hands back underneath you and catch your body in the Swan position.

* Remember to keep head, neck and spine in alignment, keep your abs engaged the entire time. *

Side Kick Kneeling

( Great for challenging your balance, torso and pelvis stability, improves hamstring and hip flexors  flexibility, strengthens shoulders and lats and strengthens the hips).

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From a kneeling position,lean over to one side until your hand touches the mat. Extend your leg to the side to hip height. Keep your bottom hip pressed forward so your torso is as straight as possible.

Kick the top leg forward and back, 6-10 times is sufficient and switch sides.

Corkscrew

( Increases spinal rotation, back flexibility,scapular stability and core control.)

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Lying on your back, straighten legs to the ceiling. Tilt your legs to one side,allowing your hips to lift off the floor. Allow your legs to swing  down towards the floor, circle through center and up the opposite side.  Keep your legs together, shoulders anchored, and make smooth even circles in both directions.

Clam Shells

( Strengthens gluteus medius.)

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Lie on your side, heels are in line with the gluteals.  Hips flexed at 45 degrees, knees at 90 degrees.  Abdominals are engaged and your pelvis is neutral.

Keep your ankles and feet glued together as you abduct the top leg, without allowing your hips to roll back. Repeat 10-15 times on each side.

Thigh Stretch

( Stretches and strengthens quadriceps, core control.)

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Kneeling with your ares extended, parallel , hinge back keep pressing the pelvis forward, leading with the pubic bone.  There should be no movement  in the body only at the knee joint.

I hope you enjoy this little sequence.

Have a great week and stay warm!