by Janice Dulak, Master Romana¹s Pilates Instructor/Trainer, author of
³Pilates for the Dressage Rider² www.pilatesfordressage.com
<http://www.pilatesfordressage.com>
The Pelvic lift is a variation on a Pilates Reformer exercise. It will help
tighten the bum and stretch the thighs if done correctly. Be careful with
this exercise if you have a bad back or bad knees!
Have fun, and keep me posted on my blog: http://janicedulak.posterous.com/
Remember, as with any exercise program, please be sure you check with your
doctor to be sure it is safe to do so.
Step 1: Lie on the floor with a tiny pillow under your head. Bend your
knees and place your feet flat on the floor about 6 inches apart.
Step 2: Engaging your lower buttock and upper hamstring muscles, begin to
peel your tailbone off the ground. As you do this, use your stomach muscles
to keep your waistline on the ground.
Step 3: Exhale and slowly lower your tail bone back to the ground.
Repeat 3 5 times.
In the beginning, you may only be able to barely lift the tail off. This is
ok. You must keep the waistline on the ground to be sure you are using the
correct bum muscles. Done correctly, you will feel the front of your thighs
stretching which will help to open the front of your hips. If you can, try
to use your bottom enough to feel the stretch in the front of your hips!
See you next month.
-----
Janice Dulak
Master Instructor Trainer, Romana¹s Pilates
Author of ³Pilates for the Dressage Rider²
www.pilatesfordressage.com
³Pilates for the Dressage Rider² www.pilatesfordressage.com
<http://www.pilatesfordressage.com>
The Pelvic lift is a variation on a Pilates Reformer exercise. It will help
tighten the bum and stretch the thighs if done correctly. Be careful with
this exercise if you have a bad back or bad knees!
Have fun, and keep me posted on my blog: http://janicedulak.posterous.com/
Remember, as with any exercise program, please be sure you check with your
doctor to be sure it is safe to do so.
Step 1: Lie on the floor with a tiny pillow under your head. Bend your
knees and place your feet flat on the floor about 6 inches apart.
Step 2: Engaging your lower buttock and upper hamstring muscles, begin to
peel your tailbone off the ground. As you do this, use your stomach muscles
to keep your waistline on the ground.
Step 3: Exhale and slowly lower your tail bone back to the ground.
Repeat 3 5 times.
In the beginning, you may only be able to barely lift the tail off. This is
ok. You must keep the waistline on the ground to be sure you are using the
correct bum muscles. Done correctly, you will feel the front of your thighs
stretching which will help to open the front of your hips. If you can, try
to use your bottom enough to feel the stretch in the front of your hips!
See you next month.
-----
Janice Dulak
Master Instructor Trainer, Romana¹s Pilates
Author of ³Pilates for the Dressage Rider²
www.pilatesfordressage.com
