Hip Circles on the Spine Corrector
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Hip Circles are loathed by MOST! I don't blame them. Hip Circles on the Mat is so hard. But, on the Pilates Spine Corrector it is doable, possible and you might even like it. If you struggle with reaching through your arms, the handles are there to assist. If you struggle with maintaining a reach through your legs, the support of the barrel is the wish you hoped for. Hips Circles requires a lot of strength through your entire body, a two-way stretch you may still be searching for and a will that most of us don't have. So, use the Spine Corrector to teach you.
Use your seat and your second seat to make this exercise more possible.
Sitting in the step of the Spine Corrector with your pelvis supported by the hump of the barrel and your tailbone ever so slightly forward, place your hands on the handles and your legs straight out at the level of your eyes. Depending on your arm length or shoulder mobility, you may need to bend your elbows to maintain the lift in your chest. Be sure to not hyperextend your elbows if they are straight and to keep the space between your shoulder blades so you do not lose the connection to your back. Reach your legs long from your lower back out through your toes.
To begin, circle your legs from one side to the other side. It's important to not go too slow. Most of us do not have the endurance to maintain our connections if we go slow from one side to the next. Maintain a good rhythm, where you can stay connected but challenge your circle size as you encounter. Do each direction 3 times. Then, hit the Mat and give it a try without the support of the barrel and the handles. The more you use your seat and your second seat the easier this exercise is.
Be sure to check out more of my Pilates Spine Corrector exercises. I want to help you continue your Pilates Spine Corrector training!
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