Leg Series on the Spine Corrector
Leg Series on the Pilates Spine Corrector is an excellent place to challenge your Pilates practice and also to explore it. This series can be done all at once or in parts if you are working on something specific. The Leg Series on the Spine Corrector helps you work out some of the same movements you see on the Mat and the Reformer. It’s easy to do just the choreography here but when you work on staying connected through the whole Bicycle you’ll find more strength and stretch in every Bicycle you do in the whole Pilates studio.
Keep length in the neck, low ribs connected to oppose reach of legs.
Sit on the top of the Spine Corrector with the step in front of you. Be sure to place your seat just in front of the apex of the barrel and place one foot on the step and reach the other leg straight. Hold the handles with your hands and do a rollback over the hump and onto the Mat. Bend your knees into your chest and lift your hips as you pull the barrel under your hips. Be sure to have space behind your neck, connect your heart into the Mat and your low ribs connect into the barrel. Reach your tail long without letting go of your center.
Big Circles: Press your legs out to the high diagonal and draw circles in both directions 3-5x without losing connection to your center and the Spine Corrector. Bend your knees in to complete the exercise.
Small Circles: Similarly to the Big Circles press your legs out, draw small and fast circles without losing your connection and keeping your pelvis stable.
Walking: Reach your legs out to the high diagonal and walk your long straight legs down and up 3-5x work hard to find your reach both on the way down and up.
Beats: Press your legs out to the high diagonal and beat your legs open and close 8x. Hold for 8 counts then lower and repeat 2 more times.
Bicycle: Stretching your legs out Bicycle your legs away from you. It’s easy to cycle your legs over your chest and face but try to touch the mat in front of the barrel and reverse directions 3-5x
Scissors (helicopter): stretch your legs out to the high diagonal split your legs evenly. It’s easy to let the leg going away from you to drop to the floor. Reach it as far away from you as your leg going towards you can pull. Circle the legs around, bring both legs back up to the center and then reverse the split and the circle 3-5x each direction.
Hip Circles: bend your knees into one shoulder then into the other shoulder back to the first shoulder and stretch the legs over your shoulder without shortening your waist. Repeat 3x each side.
Jays exercise: turning your legs out and bending your knees pull your toes towards you 3x then stretching your legs into the splits flex your feet and bend back in pulsing 3x straight your legs point your toes and repeat! Great for helping you do crab!