2. Double Leg Stretch
Pilates Principles – Belt engaged, breathe in to prepare, breath out as you lift your head off the floor. Keep your back imprinted on the floor and lengthen the legs, drawing up knee caps and pointing toes.
Teaching Points – Make the move slow and controlled with breath and belt, be mindful of your back and listen to your body if you feel it in your back bend your knees or rest in release hug.
Watch out points – Dropping legs too low and allow the back to arch (come off the floor), over straining the neck when lifting head off the floor, holding the breath when extending legs and no belt engagement.
3. Shoulder Bridge
Pilates Principles – Breathe in to prepare, breath out on the curl up, scoop and hollow through your abdominals, maintain pelvic floor engagement as well as the Belt.
Teaching Points – slow and controlled, curling the spine like a bicycle chain, squeeze your glutes and keep hips lifted at the top, slowly curl down notch by notch until your tail bone hits the floor then roll pelvis into neutral, maintain belt throughout.
Watch-out Points – “saggy bottoms” not activating glutes and not lifting up high enough. Ankles not under knees making it difficult to lift high (activating hamstrings instead), chin poking upwards instead of a lengthened neck.
