Single Leg Kick – Pilates Exercise Guide with Photos
Pilates Exercise Instructions:
Lie on stomach, arms bent, support chest on forearms, palms down. Lift chest but keep low at first. hip bones are off floor, straight legs are apart hip distance. kick right foot twice then straighten once, repeat with left foot, keep alternating, keeping upper body and hips still, not moving at all. Repeat 6x each leg inhale twice on kicks, exhale once when straightening leg. Keep shoulder blades reaching down back, back of neck long, looking at the floor. Create a straight line from crown of head to knees, keep chest lifted (see cat) if this is easy, straighten one leg behind then other leg, tuck toes and push heels back, this creates a straight line from head to heels, hold position on knees or on toes for 15 seconds. Repeat 6x exhale into position, while in position continue to actively breathe, create shoulder stability in connection with abdominals.
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