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2) PILATES: Remember to keep your abdominals as tight as
possible. When your legs are in the air, keep your lower back flat
on mat to avoid extra stress on that region.
a. Single Leg Stretch: Lay flat on your back, bend
both legs in to 90°. As you exhale, completely extend your
right leg, without it touching the floor. Be sure to stretch
your leg as much as possible. Inhale to come back to the
starting position, exhale and now extend your left leg. Continue
by alternating legs. To increase the difficulty of the exercise,
lift you shoulders off the mat and place your hand on top of
your knees.
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b. Single Leg Stretch with obliques:
Similar to the Single leg stretch. Place your hands behind your
head. DO NOT pull on your head. Now as you bring your leg back
to the starting position, you will lift the opposite shoulder to
that knee (right knee, left shoulder). Keep your elbows as far
back as possible.
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c. Mickey Mouse: Lay flat on your back,
with your hands behind your head and bend both legs in to 90°.
As you exhale, scoop your head and shoulders up, bringing your
elbows as close to your knees as possible. Inhale to drop your
shoulders and head back down, and straighten and open your legs
to shoulder width. As you exhale, squeeze your abdominals to
bend your legs in and scoop your head and shoulders up.
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d. Scissors: Lay flat on your back with
both legs straight up in the air to 90°, with your inner thighs
touching. (If you cannot get your legs to 90°, keep them as
straight as possible). Scoop up your head and shoulders, and
place your hands behind your knees. As you exhale, drop your
right leg towards the floor, but DO NOT let it touch the floor.
Inhale to come back to the starting position and repeat with the
other leg. NOTE: Your upper body does not move during this
exercise.
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e. Scissors Reaching: Lay flat on your
back with one leg straight up in the air to 90°, and the other
leg extended in the scissor position (not touching the floor).
As you exhale, scoop your head and shoulders up and reach for
the leg that straight up in the air, inhale to come back down.
NOTE: Your legs do not move during this exercise. Repeat for the
other leg.
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