| The Pilates Stomach Series is a great 5 minute | | | | exercise will create the arm toning you need. In |
| workout that will energize you when in a pinch. It | | | | Single Leg Stretch, arm engagement is just as |
| includes 5 exercises that will flow together while | | | | important as the ab work. Not only do the arms pull |
| maintaining your upper body curl to create a full body | | | | the leg into the shoulder, they also help open and |
| exercise that strengthens and builds flexibility. In this | | | | strengthen the chest and shoulders. The juiciness of |
| article, I will break down the first of the series named | | | | the arms creates strength in the chest, arms, and |
| Single Leg Stretch. Single Leg Stretch initially may be | | | | shoulders while opening the chest and releasing |
| a challenge with the coordination; however, it will be | | | | tension in the upper back. |
| extremely rewarding if you find the juiciness of the | | | | Analysis |
| exercise. Not only will coordination be improved, but it | | | | Before mastering Single Leg Stretch, you need to |
| will also strengthen the abs, hips, gluts, shoulders, and | | | | check in with your current ab and hip strength and |
| arms while improving flexibility in the abs, hips, knees, | | | | flexibility. Are your shoulders rounded forwarded? Is |
| and low back. | | | | your chest closed and do you avoid breathing into |
| Single Leg Stretch is a great full body exercise | | | | your upper chest? Do you struggle to hold your leg |
| offering a balance between strength and flexibility. | | | | up in Single Leg Circle? Are your hips tight? Do your |
| However, students perform this exercise avoiding | | | | hips pop when performing Single Leg Circle? Do your |
| weaknesses that need to be strengthened and/or | | | | bottom ribs pop off the mat when reaching your |
| tightness that need to be stretched. Usually students | | | | hands over your head? Once you know the strength |
| don't even realize that they are missing the juiciest | | | | and flexibility of your abs and hips, you can focus on |
| part of the exercise. The first area that students | | | | improving them in Single Leg Stretch. You just may |
| avoid is pulling the leg into the shoulder. They will | | | | find the juiciness of Pilates. |
| lightly place their hands on the leg and barely pull the | | | | Exercise |
| knee into the shoulder. They look to find speed in | | | | Single Leg Stretch- Modified |
| the exercise without addressing the juiciness of the | | | | Lay on your back with your left leg bent into your |
| exercise. | | | | shoulder and right leg extended to a 45 degree angle |
| One of the keys is pulling the knee tight into the | | | | with feet softly pointed. Place your left hand on the |
| shoulder and foot into the booty while extending the | | | | outside of your ankle or shin and right hand on your |
| opposite leg. This creates oppositional energy or a | | | | knee keeping your arms engaged. Rotate your |
| flow of energy in two opposing directions. On a | | | | humerus, upper arm bone, to slightly lift your elbows |
| physical level, this creates strength and flexibility in | | | | while spreading the scapula, wing bones, apart to |
| both hips at the same time. The leg that is pulled into | | | | engage the back of the arms. Inhale as you extend |
| the shoulder releases the hip as well as the knee. | | | | the left leg to a 45 degree angle and pull the right leg |
| Make sure to not aggravate the knee if you have | | | | into the shoulder placing the right hand on the outside |
| problems, but continue to stretch the knee at your | | | | of the ankle and left hand on the knee. When you |
| comfort. If you avoid pulling the knee into the | | | | feel comfortable with the coordination, lift into your |
| shoulder, you will keep the hip engaged creating more | | | | upper body curl. As you get stronger, lower the leg |
| tension in the hip. This can contribute to tightness in | | | | working towards the advance version. If the hip pops |
| the front of your body and hips. This can pull the | | | | or clicks, make sure to lift the leg higher. The breath |
| upper body forward, and may cause tightness in the | | | | will be inhale for both legs and exhale for both legs. |
| chest, shoulders, and over round the upper back. The | | | | Practice 5-8 repetitions on each leg. |
| forward pull can start to limit movement and affect | | | | Single Leg Stretch- Advanced |
| the spine. | | | | Lay on your back with your left leg bent into your |
| On a psychological level, the pooling of energy in the | | | | shoulder and right leg extended straight out of the |
| abs creates a protection from vulnerability. Judith | | | | hip a few inches off the ground with feet softly |
| Lasater, Ph.D , says "We want to control our | | | | pointed. Place your left hand on the outside of your |
| feelings, so we make our bellies hard, trying to keep | | | | ankle or shin and right hand on your knee keeping |
| it together." However, this control can lead to a | | | | your arms engaged. Rotate your humerus, upper arm |
| hardening of the mind. You avoid the ability to be | | | | bone, to slightly lift your elbows while spreading the |
| open to the possibilities of your own mind and | | | | scapula, wing bones, apart to engage the back of |
| intuition. Various practices, such as yoga and Tai Chi, | | | | the arms. Lift into your upper body curl and engage |
| view the belly as the center of energy and | | | | the arms to pull the knee tighter into the shoulder. |
| consciousness. Break down the layers and find the | | | | Inhale as you extend the left leg straight out of the |
| energy flow through to build a connection to the real | | | | hip a few inches off the ground and pull the right leg |
| inner you. That's when you find the real juiciness of | | | | into the shoulder placing the right hand on the outside |
| Pilates. | | | | of the ankle and left hand on the knee. If the hip |
| Another area students avoid is the shoulders and | | | | pops or clicks, make sure to lift the leg higher. The |
| arms. Some Pilates classes will incorporate weights to | | | | breath will be inhale for both legs and exhale for both |
| add the arm toning aspect. Yet, the juiciness of the | | | | legs. Practice 5-8 repetitions on each leg. |