Daily 5 Minutes of Pilates #5

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0Everybody needs a Daily 5-minute Pilates session! Yes, on top of coming to class!

This week, we’re working on Standing Footwork series A. It’d be handy if you had something to grab onto like: a kitchen counter, a chair back or a cane. This series includes

  • Upright Pilates Plie Nope, don’t hinge forward — mimic the tall spine that you use in footwork on the reformer. Do a wide stance with a *slight* turnout, not a full “second position” from ballet. Start with 10 up/down + up to 30 power pulses.
  • Parallel, Heels Up Still avoid leaning forward! If a knee complains, work higher than the cranky spot. Start with 10 up/down + up to 30 power pulses.
  • Leg Lift Back Slide one foot back, so just your toes are on the floor, then lift/lower the leg to tap the foot on the floor. *Keep your hips level and square* No shifting to the side. Holding onto the counter amazingly makes level/square easier to do. Start with 15 on each leg. (some days: start with a different leg!) It’s normal for your standing side hip/butt to complain about this exercise, it’s doing a LOT of stability work.
  • One Leg Standing Stand with hands on hips or on a counter and float one knee up. Don’t lean! Start with a 10-count hold on each side. Again, it’s normal for your standing side hip/butt to complain about this exercise, it’s doing a LOT of stability work. (some days: start with a different leg!)

Benefits of Standing Footwork:

  • Bone building in your hips!
  • Lymph flush — less fluid build up
  • Better Balance!

If you like this series, yup, you can do it in “sets.” Complete all 4 moves listed, then do another set.

Click here for the Daily 5 minute video #5

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