Fit_Life_July_2017

FORM TIP
Ensure that the knee
of your standing leg
is directed over the
centre of your foot.
8
Reps per side
Single-leg Pilates squat
AREAS TRAINED: GLUTES AND CORE
WHY? A more advanced variation of a squat,
this will challenge your pelvic stability, and
balance and strengthen your glutes.
TECHNIQUE
• Start in a Pilates squat position and lift one
foot. Breathe in as you bend the knee of
your standing leg to squat down. Keep
your hips square and reach your arms
forward for balance.
• Exhale as you straighten your leg, and
then repeat.
Sitting side stretch
AREA TRAINED: SIDES
WHY? In this exercise, you’ll achieve a
great stretch down the whole side of
your body and leg, which can become
rather tight if you run often.
TECHNIQUE
• Sit on the ground with the soles of
your feet together and your knees
bent. Allow them to drop to the sides.
• With a long spine and tall posture,
reach up and over with one arm
while keeping your other hand
on the mat for support. Hold the
stretch and breathe deeply.
• Repeat on the other side.
10
Reps per side
FORM TIP
Make sure you don’t
hunch your back as
you lean to the side.
Words: Lucy Miller; Photography: Will Ireland; Model: Fiona/WAthletic
Waist twist
AREAS TRAINED: BACK AND HIPS
WHY? This exercise works on
mobilising the spine and challenging
your pelvic stability.
TECHNIQUE
• Stand tall with your arms bent in front of
your chest, forearms parallel to the floor,
just below shoulder height, and your
palms stacked.
• Breathe in deeply, then exhale as you
turn your head, neck and upper spine
to one side.
• Breathe in again as you lengthen up
and rotate back to the starting position.
Alternate sides.
FORM TIP
Keep your pelvis still
and weight even on
both feet.
5
Reps per side
JULY 2017 35