Back on the Pilates reformer

Exercise for hip rotation, inner thigh muscles- the adductors, and hip control. Especially good for strengthening around the hip. I did this exercise as part of a series of 3 sets. Toes turned out heels together, then toes turned in heels out and then straight. So using all three sets of surounding hip support muscles. […]

Modified side plank exercise

This is an easier version of the plank. This is a good alternative plank strengthening exercise, especially after a knee injury as there is no pressure or strain on the knees holding in this position when the core or glutes and hamstrings are still weak. . . . . . with thanks to @theliftingphysio

Pilates hover exercise

This exercise can be the precurser to a plank. It engages the glutes, core, and deep abdominals. The back has to be straight and the head aligned. It’s harder than it looks to keep the back in line and shoulders down and not curve the back upwards when raising and holding the hover position. . […]

2nd exercise following on from hip flexor stretch using the foam roller

Basic table top toe taps to engage the core, glutes and lower abdominals. Using the foam roller in this position can help stop the hip flexors coming into action too when the core is still weak. . . . . .

In the Pilates studio

Lunges with your weight on an unstable base. This helps all the muscles and core engage from your balancing foot ankle and leg to your core and glutes and tum. However…on another level It has just been suggested to me by my hip surgeon that anyone like me who has had a hip re-surface surgery […]

Back in the Pilates Reformer studio One leg in table top, the other doing straight leg raises to the highest point that stretches the ham strings too

All the time keeping the hips stable, core engaged and spine in neutral-not flat to the reformer.

Studio reformer Pilates This seated “froggy plie” exercise is to help core stability, hip flexors, all leg muscles

The important bit is is to try and keep the back straight, tummy muscles engaged and the plie movements as smooth as possible. Its more difficult than it looks.

Back in the pilates studio This exercise engages core, helps spinal mobility, hip flexors, balance, gluteals and flexibility

It is much harder than it looks as it also requires the reformer to be held out and stay in place and still whilst bending over and twisting