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(1) Learning Pilates from other than a real live instructor is not easy,
and does carry some slight risks. You should (in addition to these notes)
attend a course of certified Pilates mat sessions.
This is the safest way to learn, and it's also a lot of fun!
(2) Please ensure that you are competent in "Pilates Contrology".
(free pdf e-book).
Setup for The One Leg Teaser:
- Sit tall with knees at a 45 degree angle and inner thighs glued together.
- Straighten one knee, and reach the arms long beside your ears.
Your back forms a gentle C-curve.
Action for The One Leg Teaser.
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Inhale and reach your arms to your feet.
- Exhale to roll down
- Just as your head approaches the mat, extend your arms behind you, and immediately
- Inhale to roll up: Reach for your knee, your toe, then the sky.
(Classical Pilates Technique: The Side Kick Series: The One Leg Teaser , Scroll right>>>...)
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Classical Pilates for Beginners:
The One Leg Teaser
Level: Beginner, Repetitions: 3-4 each leg.
Previous Exercise:
Side Kick Series
(In classical Pilates Exercise, the Side Kick Series preceeds the The One Leg Teaser).
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Next Exercise:
Swimming.
Roll over onto your stomach, reach your arms long in front...
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Classic Pilates Cueing:
- Roll down, exhale up!
- Reach for knees, toes, the sky!
- Make it smooth!
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Purposes:
- Works the abs, back muscles and gluteus maximus.
Precision Points:
- Use your powerhouse to come up smoothly (don't jerk).
- Keep the extended toes absolutely still, at eye level.
- The bottomn foot stays anchored to the mat..
Modifications:
Don't let an injury or weakness stop you!
There is always a modification. Take your time and find the right one for you.
If in doubt, seek advice!
- Lower back problems - grasp behind the thighs and roll back a small distance.
Classical Pilates Technique: The Side Kick Series: The One Leg Teaser , © Bruce Thomson, EasyVigour Project
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