Saturday, March 25, 2017

"Hip and Leg Circles" Arc (Step) Barrel Pilates Exercise



Pilates move "Hip and Leg Circles" is demonstrated on the arc barrel (AKA - step barrel, spine corrector, etc.) by Amber Payne.
Hip and Leg Circles-

Benefits:
-Strengthens abdominal/core muscles
-Enhances balance and stability
-Opens chest and anterior (front) shoulder girdle

Performing the exercise:
1. Sit on barrel's step. Hold the handles/ridge on the side of the barrel. Keep legs together with bent knees, pulled into the chest, and feet off the ground.
2. Circle knees to the right 3 times; reverse movement.

Variation 1: Repeat circles with extended legs. Legs can be either parallel or turned out. Start with small circles. For more of a challenge, increase circle's range of motion.

Cues:
-Keep spine nice and long
-Shoulders "back"; wide and low
-Engage abdominal muscles while keeping them connected to the ribs
-Breathe!!

Variation 1: When rolling down, lift the arms overhead to stretch in the extended position over the barrel. Roll up as normal.

Variation 2: Exercise performed with both arms and legs extended and reaching out. Arms reaching in different directions, "swim" and switch reaching arms. Roll up.

Cues:
-Articulate (or roll) through the spine, one vertebrae at a time
-Keep the shoulders and neck relaxed
-Ground and stabilize the pelvis
-Engage the pelvic floor
-Roll up back up sequentially, one vertebrae at a time
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Switch the order of your routines or do something entirely differently to avoid becoming bored. You won't really want to exercise if you dread doing it, so finding new and interesting ways to exercise is a must. Continuing to stay motivated is essential. When you take a break from exercise, it's hard to rebuild the momentum you had going.


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Exercising can be a fun way to spend some time. You shouldn't look at it as being miserable, because it doesn't have to be. Exercise offers tremendous opportunity for variety. Keep these points in mind when starting a fitness regime.



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