Your Homework This Week

Hey y’all,

Last week we talked about building strength, agility, and a deeper range of mobility for the bigger muscle groups. This week let's test our smaller muscle groups, also known as postural and joint-supporting muscles. These muscles affect everything from stability, balance, and posture to everyday activities like bending down or lifting heavier objects.

Below I’ll share a few exercises that Pilates Body Raven highlights in her video HERE that will surely test your smaller muscle groups!

Single leg stretch

This single-leg stretch is a great strengthening and enforces stabilization for your abdominals, back, and hip extensors.

1. Lie on your back with both legs in a tabletop position.

2. Exhale to curl your head, neck, and shoulders off of the floor so you’re looking at your knees. Inhale to put your hands on the sides of your knees.

3. Exhale to stretch one leg out at a 45-degree angle or lower — only as low as you can while keeping your back and pelvis "imprinted" into the floor. Avoid arching! The hand on the side of the stretched leg will reach toward the opposite ankle.

4. Inhale to bend your knee back to the 90-degree position.

5. Repeat with the opposite leg.

Leg lifts

Leg lifts works your deepest abdominal muscle that wraps around your entire abdominal to back like a corset called the transverse abdominis.

1. Lie on your back with your knees bent and feet parallel and hip-width apart.

2. Inhale to breathe into the back of your ribs.

3. Exhale to draw your pelvic floor and abdominals up and in. Imagine you’re gently tightening a belt, and lifting one leg up into tabletop without moving your hips, pelvis, or back.

4. Inhale to hold the position.

5. Exhale to lift the second leg into tabletop, without popping your abdominals or arching your back.

6. Breathe and hold the position for five counts.

7. Exhale with control to return your feet to the floor.

One leg circle

One-leg circles test your ability to isolate the abdominals, hamstrings, hip flexors, and the inner and outer power of the hips.

1. Lie on your back with both legs straight on the floor. Try to maintain a neutral pelvis.

2. Exhale to lift one leg up in the air (your knee can be slightly bent).

3. Keep your hips still and inhale to reach the leg in the air across your body.

4. Exhale to make a circle with your leg, trying not to let your pelvis rock with its movement.

5. Repeat five times in each direction and switch legs.

Cheers,
Tiana

Movement Snack

This week it’s all about the glutes! The glutes are in your buttocks and are made up of three different muscles. This includes the gluteus maximus, the gluteus medius, and gluteus minimus. Watch our new video HERE!