Video Transcript
Hi, I'm Juliet Kaska, and these are exercises for tight hip flexors on the Pilates Reformer. It's important to keep limber hips in order to have the reciprocal muscles, the glutes, fire properly. The first exercise we're gonna perform on the Pilates Reformer is called Eve's lunge, which is named after Pilates elder, Eve Gentry. Stand next to your Pilates Reformer, place your hands on the foot bar. Step your left foot close to the front of the table and bring your right foot up until your toes are up on the Reformer and your heel is against the shoulder rest. Both knees are bent. Make sure your knee is tracking, not in front of your toes, but just slightly behind it. Draw the abs in, tuck the tailbone under, and on the exhale, press the carriage back and extend the knee. On the inhale, tuck the abs in a little deeper, and pull the carriage back in from your core. Our second exercise is called thigh stretch, also performed on the Pilates Reformer. Get on to your knees with your knees against the shoulder rest. Reach down and grab onto your straps. Turn both palms, they're facing behind you. Draw the abdominals in and draw the tailbone down. Create length out of the crown of your head as if there was a Pilates string pulling you up towards the ceiling. On an inhale, hinge back at the knees, keeping your spine in one straight, long line, and your hands pressed firmly against your hips. On the exhale, draw the abs in deeper, lengthen a little bit longer and pull yourself back up to kneeling.
Original article and pictures take www.thefitnessdish.com site
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