1 hour ago
Today’s March MATness exercise is Kneeling Sidekick, which is advanced, so we’re going to do more of the Sidekick series, which will help you as you eventually progress to being ready for the Kneeling Sidekick series.
We’re doing Circles and Bicycle. ⭕️ Circles: Lie on your side. Line your body up with the back edge of your mat. Your arm may be propped under your head or flat out on the floor with your head resting on it. Top hand is in front of your chest on the floor for stability. Lift both legs, bring them to the front of the mat, and set them down. Anchor the bottom heel. Raise the top leg to hip height, reach long with the leg as you pull up through your ribs, creating opposition (things moving in opposite directions). Do five circles with the top leg, roughly a foot wide, brushing the bottom leg like you’re trying to spark a fire. Notice the pace is fairly quick. Goal is to keep your torso still. Now reverse for five
🚲 Bicycle: Bring the top leg to hip height. Reaching long, bring the leg straight out in front of you, bring the heel to your butt, push the leg back through the knee, extend the leg, and repeat, keeping all of your buttons buttoned (classical Pilates cue for sucking it in). Do three repetitions, stopping at the bottom leg when you’ve completed the third. Now reverse - bring the leg back, heel to seat, push forward through the knee, and extend the leg. Three repetitions in that direction, stopping at the bottom leg after three.
Switch sides and do both.
Your turn! 😎
pilatesmat march benjamindegenhardt pilates pilatesstudio
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