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Page Break - 31. Core Level II: Stabilization and Stre..

The document provides exercises to strengthen the hips, pelvis, and glutes. It recommends exercises like side lying leg lifts, clam exercises, fire hydrant exercise, straight leg raises, and terminal leg extensions. It also suggests stretching the hamstrings and IT band through exercises like lying on your side and pressing the knee of your crossed leg away. The exercises should be done in 3 sets of 25 repetitions on each side to build strength and flexibility.

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CatherineLin
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159 views6 pages

Page Break - 31. Core Level II: Stabilization and Stre..

The document provides exercises to strengthen the hips, pelvis, and glutes. It recommends exercises like side lying leg lifts, clam exercises, fire hydrant exercise, straight leg raises, and terminal leg extensions. It also suggests stretching the hamstrings and IT band through exercises like lying on your side and pressing the knee of your crossed leg away. The exercises should be done in 3 sets of 25 repetitions on each side to build strength and flexibility.

Uploaded by

CatherineLin
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Exercises to help strengthen your hips, pelvis, and glutes is a good start.
You can try some side lying leg lifts, clam exercises or the fire hydrant exercise while you are on all fours.
You can also do quad strengthening by doing straight leg raises while seated using only your body weight.
Terminal leg extensions are also great for your quads. To do these place a basketball or soccer ball under your knee while seated then
flex and extend your knee.
Secondly, stretching your hamstrings and IT band will also be useful.
An effective IT band stretch is to lay down, place your ankle on the opposite knee, gently press the knee of your crossed leg away from
you, and hold for thirty seconds. For all of these exercises work up to three sets of 25 repetitions on each side.

From palates class


-

Lie supine, bring both legs to table top, lumbar spine flat to the floor. Bring head up, arms can float or paddle to
100, or alternate.
o Variation: legs can extend, retract.

o Put a towel in btw the legs, and go up, down, left right x 100
Swimming

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