Korin´s Pilates Challenges - Hip Roll

Korin´s new series is not for the feint hearted. You will need to develop strong core strength by the time you get to the "Roll Overs"

Added:Sun, 2nd May 10

Here is the first in my new series of challenging Pilates exercises. Although I am starting gently with the Hip Rolls, these exercises are not for the faint hearted! You will require good, strong core strength by the time you get to the “roll overs”.

I remember when I was first learning these movements. It took me several months to correct them and build up the strength to do them well. So stick with them and keep practicing every day if you can

Hip Rolls

1

Start in the Relaxation Position
Bend the legs and take both knees above the hips
Open the arms wide on the floor in a low “V” shape to help stabilise you.

2

Breathe in to prepare
As you breathe out, hollow the navel into the spine
Take the knees over to one side just half way,
Turn the head in the opposite direction

3

Breathe in and hold the position
Breathe out and bring knees back to centre
Repeat to the other side
Repeat sequence 5 more times

Progression

Extend the legs straight up in line with the hips
Breathe out and lower extended legs to the side position
Turn head in the opposite direction
Hold the position, and then breathe out bringing the knees back to centre
Repeat to the other side
Repeat sequence 5 more times

Quick Tip!

Keep the abdominals engaged
Squeeze knees together and keep them level with each other
Hips can roll off the matt but don’t go too far
Keep knees in line with hips to avoid pulling the lower back