3 of the hardest Pilates moves ever
Reckon you're a Pilates pro? These tough moves (as demonstrated by our resident Pilates expert, Steph Prem) will put your skills to the test! Repeat these three moves x 10 each side for three roundShow More
Reckon you’re a Pilates pro? These tough moves (as demonstrated by our resident Pilates expert, Steph Prem) will put your skills to the test!
Repeat these three moves x 10 each side for three rounds at the end of regular workout to really challenge your core, or by itself after a solid dynamic warm up.
Side planks with threads:
Come onto your side and stack or stagger your feet in a side plank. The grounded hand should be directly underneath the shoulder. Raise the opposite arm so it opens the chest. If your neck allows it, turn your head to look at your hand. Make sure you’re really flexing the lower oblique to keep the bottom hip lifted. (You can drop the bottom knee to the mat if needed to build strength)
Bend the elbow of the top arm and thread the hand underneath you. Let your head drop and follow it. Lift the bottom hip to create room for the threading, then open the chest and lift your arm to return to the starting position. Repeat 10 each side.
Lying on a mat in neutral position, interlock your hands lightly at the base of your skull. Keep your elbows wide by drawing the shoulder blades together and down. Bend your knees up into a tabletop position. Then draw your head and shoulders off the floor just lifting to the base of your shoulder blades. Feel a fold or bow just under the chest.
Draw in your lower abdominal muscles, inhale in the centre, and then exhale as you twist at the waist, bringing the right elbow to the left knee as you extend the right leg away from you. Then extend your left leg parallel to the ceiling and twist a little further around. Bring the leg back to tabletop before switching elbow to right knee and repeat.
Lie down with legs outstretched and arm overhead, exhale to roll up into a seated table top or V position. (If you have lower-back pain or niggles, stay in table top and progress to V.) Keep your core engaged and stabilise on your sit bones then extend the legs and torso up to V position. Inhale to control the body and to really advance, exhale as you release the hands outstretched either side of your knees and hold for three breaths. Come out of the exercise slowly in a reverse motion.