Wednesday, January 16, 2013

Day 200- Roll up with Magic Circle between Knees

This exercise adds inner thigh strengthening to the class Pilates Roll Up.
To do this exercise you will need a mat and a magic circle.  Start by lying on your back with your knees bent and the magic circle between your thighs.  Inhale into the back of your ribs and then exhale as you squeeze the circle, reach your hands for your thighs and roll up to sitting.  Inhale as you release the circle, and then exhale as you squeeze the circle once again and roll back down.
Things to think about
If you have osteoporosis start this exercise in a seated position and as you squeeze the circle hinge your spine backwards about eight inches.  Maintain a neutral spine.
In this exercise the magic circle helps connect you to the midline.  Use the engagement of your inner thighs to help you find the center of your body.
Ask yourself if it is easier or harder to find segmental movement in the spine.  If it is harder you may be over recruiting your glutes to squeeze the circle

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