Mini eCourse – Exercise 18

Hip Rolls

The next exercise we will perform involves rotation of the spine. This type of movement is intended to help you maintain rotational flexibility of the spine to assist you in day to day twisting and turning movements and will tone and develop the oblique abdominal muscles that work in this movement and also contribute to the overall stabilization of the spine.

PLEASE NOTE – If you have any concern about spine injury and especially disc problems, consult your professional clinical advisor before undertaking this or any rotational (twisting) type exercises.

Start in the relaxation position, but move your arms out to your sides to form a V shape with your body.

Your feet touching side by side and flat on the floor.

Breathe in wide to the ribcage.

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Breathe out and engage the deep abdominal muscles (which should remain engaged throughout the exercise). As you do this, slowly roll your knees over in one direction, while turning your head in the opposite direction.

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Breathe in when you are rolled over and then breathe out as you use your abdominal muscles to roll your knees back up to the vertical position. Your head also rolls back to upright at the same time.

Repeat 6 to 8 times in each direction.

NOTE: You are not attempting to roll your knees fully over to the floor! Roll over just a small amount initially and gradually roll over a little more as you gain strength, suppleness and confidence.

Keep your shoulders flat on the floor and do not allow your back to arch. Your pelvis should stay in neutral throughout the movement.

Keep your knees and feet together. See that the upper foot comes off the floor as you roll over – as the feet are “stuck” together.

Focus concentration on your abdominal muscles and feel those obliques to the sides of your waist do the work of rolling your knees in each direction. Picture also your spine gradually rotating along its length as your hips, then waist and then ribcage roll over and then return.

As an option, try the same exercise but with a tennis ball or a softened chi ball held between your knees. This will remind you to concentrate on the position of the legs together and will work the inner thigh muscles too.

 

About Pilates

So many people around the world have benefitted from the experience of regular involvement with Pilates. Young and old, super-celebrities, famous dancers, athletes, top-flight sports people… We want to be part of the movement that really opens up the availability of Pilates to help as many people as possible. Now it’s your turn to really get to know a little more about what Pilates is and how it can benefit you. So, we invite you to read on through the sections that follow. From a brief look at the fascinating history of how the technique was originally developed by Joseph Pilates, through details about what the teachings can do for you and how to go about participating. Please take the time to [...] Learn more...

Why buy an MPC course? I could get a cheap DVD!

Yes – you could just buy the latest celebrity Pilates DVD or book. But there’s just no way of knowing what the quality and guidance or structure that is likely to be on offer. We have even found free Pilates video clips on the internet, but if people were to actually try and follow along with them. ? Painful! Whatever else is out there – it all seems so random to us! That’s why we decided it was necessary to have proper, carefully designed, structured Pilates progressions on video for people to follow along with. In addition to the benefits of being able to access the course whenever and wherever you are (with an internet connection), you will be receiving structured [...] Learn more...

Weight Loss

It should always be borne in mind that we should all be concerned with the basics of good nutrition and regular exercise throughout our lives. However, there are times that many of us are affected by circumstances that mean we have strayed above our ideal weight. Weight loss is therefore a matter of carefully adjusting our entire lifestyle to gradually restructure our body. Part of that plan will involve dietary alterations to kick the bad habits and learn to enjoy healthy foods more. Other aspects involve detoxification of our systems, relaxation, proper rest through quality sleep and of course by building into our lives the correct exercise our body craves. So, lets begin … … take a look at the information we’ve prepared [...] Learn more...

Is Pilates easy exercise?

Well – yes and no. Pilates is about careful, slow, gentle movement and not the massive, rapid, demanding actions found in some sports or other exercise disciplines. But whilst it is a gentle form of exercise, the precision and control of body movement required is quite high. This takes careful practise and the development of good muscular strength, control and co-ordination to be able to master the movements. Thankfully, the exercise modules we have designed are very carefully structured to lead you on a journey of physical development. It cannot be emphasized enough that the modules must be followed exactly as presented and practised to steadily build up your abilities. (Naturally – if there is any movement that causes pain then [...] Learn more...

What Can Pilates Do For Me?

This is an easy question to answer, but the end results will not be achieved without effort and close attention to the lessons over a sustained period, so that Pilates becomes a normal part of all that you do in your everyday life. That way you can continually be energised in body and mind; with an ensuing enhancement of spirit. So, to answer the question: When followed correctly Pilates can help you achieve the following:- Release from pain Certain of the exercises demonstrated can help to ease back pain, pain in joints, discomfort and pain encountered during and after preganacy. Take careful note however, that the exercise needs to be focused on the particular pain. You cannot assume that all [...] Learn more...

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How to Get Started With Pilates

Before starting any new exercise regime it is important to be sure you are fit enough and will not cause yourself harm. Our advice to any new student is to have a medical check up by your doctor. Explain in detail to them what you propose to do and make sure they are happy for you to get started. To prepare for Pilates, it's useful to consider clothing, equipment, location and so on. It’s actually very easy to make a start, so don’t be put off. Where to Exercise You will benefit from finding a quiet space to exercise in. If possible, try and shut yourself away in an area which is free of clutter and distractions, where you will not be [...] Learn more...

Registration: -> Enrol Here For Membership of MyPilatesClub <-

NOW WITH 20% DISCOUNT Choose from the membership options below. The options are currently either Beginners Pilates (BP) or Back Care Pilates (BCP). The prices on this page are all discounted and you receive TWO WEEKS FREE, paying only $9 for the first month (that’s less than half price). You will also receive the FREE bonus products listed further down this page. Just click on the JOIN NOW button for the selection that suits you best. If you have struggled with back pain, go for the Back Care option. Otherwise, start off with the Beginners. You will then be taken through a secure transaction process operated by PayPoint.net (Metacharge). Trusting the payment transaction is successful, you will receive a payment confirmation email from [...] Learn more...