6. Side Kick
Pilates Principles – Neutral Spine so therefore hips need to be stacked, Belt engagement, shoulder stabilisation.
Teaching Points – Keep the legs poker straight and lengthened as if they were in plaster (no bending the knees, the movement comes from the hips). Keep the torso still by engaging the belt. Stay relaxed in the upper body and neck.
Watch Out Points – Legs bending at the knee so not activating the waist and hips, not being able to balance and wobbling (offer them to put either their bottom leg down or hand on the floor, or a pillow under the hip if one is available). Making the move too fast without control, breath or flow.
7. Swan Dive
Pilates Principles – Shoulder Stabilisation, Neutral Spine and Concentration
Teaching Points – Slide your shoulder blades down your back and really switch them on. Keep head in line with the spine, imagine you are reading a book, inhale to prepare and as your breathe out slowly lift allowing your forearms to float up first, then elbows.
Watch Out Points – Not keeping neutral and looking straight ahead, pushing down on the hands and letting elbows to come up first like they are doing a push up, not switching shoulders on so they remain high and hunched.
