Postnatal Pilates by Anya Hayes

Author:Anya Hayes
Language: eng
Format: epub
ISBN: 9781472962188
Publisher: Bloomsbury Publishing
Published: 2019-03-10T16:00:00+00:00

HIP ROLLS

Stage 2

This is a feel-good twisting exercise. Use your core muscles to roll with control, rather than using the momentum of rolling the legs from side to side. This exercise targets the oblique abdominals in the waist, and the inner thighs. If you have diastasis recti, be cautious of doing too many reps of this: overworking the oblique muscles places a pull on the linea alba, so build it up slowly, focusing on your deep core engagement. This version adds a much-needed chest opener by having the arms lengthened above your head in a Y shape – but if this is tricky for your shoulders or feels in any way uncomfortable across the upper body, bolster your arms with pillows or have the arms released down by your sides in a low upside down V (Stage 1).

•Lie in Relaxation Position, with your knees and feet connected: imagine you’re holding a diamond between your knees and you don’t want anyone to steal it. You can squeeze a pillow or small ball between your knees if it helps you to maintain the connection. Reach your arms up to the ceiling and lengthen them behind you, released on the floor in a wide Y shape. Palms up.

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