- Difficulty: Intermediate/Advanced
- Equipment Needed: Small Barrel (I love using the Small Barrel.)
- Reps: 3 sets
- Warning: May not be ideal for some low back issues.
- Questions: Contact us here
Leg Series: Hip Twist on the Small Barrel
Many people in their Pilates practice will struggle with their Hip Circles on the Mat. The Hip Twist on the Pilates Small Barrel and Spine Corrector is a great way to practice the movement of the Hip Circles with the support of the barrel. You would choose the Small Barrel over the Spine Corrector because either you didn’t have a Spine Corrector. Or, the Small Barrel is better suited for your flexibility or height. The important part of Hip Twist is to maintain the length in the waist as you twist!
Reach the hips into the barrel as legs reach to straight from the back of the legs.
Hip Twist is typically done after Shoulder Bridge or at least after Bicycle or Helicopter if you did that. So you would already be set up on the Small Barrel when you moved into this exercise. Start from the Frog position on your Small Barrel. Heels hugging together and gaze straight up to the ceiling. Collarbones and shoulders wide on your back.
From your Frog hug your knees together. Maintaining your wide collarbones and gaze to the ceiling. Feel how long your spine is over your barrel. Keeping that length and connection to the barrel pull both knees to your right shoulder. Then using your center pull your knees to the left shoulders. Return back to the right shoulder and then maintaining your thighs where they are in relation to your chest kick your legs to straight.
Ideally, your waist and hips remained where they are or got longer. If your waist shrunk or you sunk or slid reset. Then repeat going left, right left. And then back to right, left, right.
Imagine kicking your feet over your shoulder while reaching your tailbone to the barrel.
When done bring your knees to your chest to ready yourself for Rolling in and Out.
Be sure to check out more of my Pilates Small Barrel exercises. I want to help you continue your Pilates Small Barrel training!