Single Leg Stability with Abs
This Thought of the Week is all about challenging stability through single leg work! January was all about my favorite strength moves and we're leveling up in February by progressing these moves with some of my favorite stability challenges. This week: pelvic stability via single leg progressions!
WHY: By taking more points of contact away from the floor, you both progress load on muscles and challenge core stability. When we move from two legs to one leg, that instability directly challenges your pelvis. So stability in single leg work in Pilates is great practice for more dynamic movements like running, biking, walking and stairs. We'll work on firing up your glutes and low abs this week, with an extra emphasis on the alignment of your lower leg.
Examples of Single Leg Progressions in Class:
Standing
Squat -> Lunge
We work this in both parallel and side facing lunges. Track knees with toes vs rolling knees in so that side butts can support!
Bridging
A GREAT place to practice pelvic stability!
Notice if your hips twist in a bridge with two feet on the floor. Try taking your hands to your hip points and reduce twisting as much as possible (even harder in single leg!)
All 4s
Instead of focusing on your arms, can you focus on your pelvis on all 4s this week? Use your arms to stabilize your spine and hips and try not to twist your pelvis as you extend your legs. You can really feel your core stability in this one!
