- Difficulty: Intermediate/Advanced
- Equipment Needed: Spine Corrector (I love using the Contrology Spine Corrector.)
- Reps: 3 sets
- Warning: May not be ideal for some low back or hip issues.
- Questions: Contact us here
Leg Series: Hip Twist on the Spine Corrector
Pilates focuses on strengthening and mobilizing the spine. Hip Twist on the Pilates Spine Corrector helps you work a long spine while twisting at the hips. Hip Twist on the Spine Corrector is similar to Can Can a modification or prep to Hip Circles on the Mat. It’s not easy. But it’s fun! The key to Hip Twist is to become more focused with the length of your spine then how much you pull your knees into your shoulders. If this exercise isn’t ideal for you on the Spine Corrector due to the height or length of your spine play with it on the Small Barrel.
Work the reach of the legs from your center instead of your knees.
Hip Twist is typically done after the Shoulder Bridge or at least after the Bicycle or Helicopter if you did that. So you would already be set up on the Spine Corrector when you moved into this exercise. Start from the Frog position on your Spine Corrector. 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 maintain your thighs where they are in relation to your chest kick your legs straight.
Ideally, your waist and hips remained where they are or got longer. If your waist shrunk or you sunk or slide 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 Spine Corrector exercises. I want to help you continue your Pilates Spine Corrector training!