6. Pilates Hip Release – 3 reps each direction on each side
Starting Position – Laying on your back with knees in bent position, hip width apart; spine is in neutral position (ie. small curve or space under lower back); arms by the sides.
- INHALE – drop one knee to the side and point leg out straight in front; keep the opposite leg and hip from moving by contracting your abdominals.
- EXHALE – draw the leg up to the start position, contract and pull adominals in.
- Other direction:
- INHALE – point leg out straight.
- EXHALE – open knee to the side and bring leg closed. Again, watch the opposite leg and hip do not move as the knee opens to the side.