Single Thigh Stretch - A Full Body Exercise!

This is why I love Pilate's, one exercise works your entire body. This exercise is called - "Single Leg Stretch". After 8-10 reps, your abs will be screaming and your heart rate will rise. 




How to do this exercise:
Laying on your back (Supine), move your pelvis into imprint ( gentle pelvis tilt bring lower back to mat) then bring one foot at a time off the floor to table top position (knees up, legs bent at 90 degrees). Nod chin to chest and flex forward bringing shoulders off the floor. Hands rest against outside of the leg, scapulae are stabilized.


Exercise:
Inhale to prepare
Exhale - extend one leg out on a diagonal, moving outside hand to ankle and inside hand to knee of flexed leg.
Inhale begin to switch legs and hands
Exhale - fully extend other leg, changing hands to flex leg
Inhale switch legs


Focus:

• ensure transverse abdominis is engaged throughout to keep abs flat
• use vasti muscle to pull patella (knee cap) up as knee extends and toe reaches away
• extend leg only as low as pelvic stability can be maintained -if you feel this in your low back -you are not maintaining pelvic stability
• stabilize scapulae to avoid neck tension
• avoid gripping hip flexors