Exercise of the week!Starting Position
Trainee A: Assume the all-fours position. Ensure that your hands are directly under your shoulders and yours knees under your hips.
Trainee B: Balance on your partner, keeping your head and torso lifted, legs extended and kept together over hips in Pilates stance.
Execution
Trainee A: Hold still and inhale from nose and exhale from mouth.
Trainee B: Inhale and scissor your legs.
Cues
Trainee A:
- Belly button towards the spine (PH in and up)
- Keep your head aligned with your spine
- Avoid hyperextending your elbows
- Keep the all-fours position
- In case of wrist discomfort you can balance on your fists (with your palms facing each other)
Trainee B
- Belly button towards the spine (PH in and up)
- Lower your legs as far as the power of your abs allows you
- Feel the opposition as you elongate your legs while pulling your belly button towards the spine
- Legs in Pilates Stance position (heels together with the toes elongated)
- Keep your gaze at your knees
- Keep torso and head rigid
- Keep torso and head elongated
- Keep your balance on your partner
Try 8-12 reps
Despoina Pane, Pilates Instructor, AthensTrainers® Associate
