March MATness Day 22: The Hip Twist With Stretched Arms

[ChannelRunner2]

On March 22nd, we’re continuing with the 23rd exercise, which seems a bit of a companion to yesterday’s teaser. At least one modification reminds me of the Can Can…

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Andrea Maida writes about these two exercises (quoting her again in case you want to read it again or skipped it yesterday...):

“Lower Body? Check.

Remember way back at the top of the workout from the Roll up to the Spine Stretch and Rocker with Open Legs when we lengthened the Upper Body primarily? Good.

Let’s put it together with the lower body skills you learned in all the exercises thus far.

It’s the Teaser and it’s most infamous variation, The Hip Twist (Hip Circles). Basically these 2 exercises are a lengthening and stretching of the entire system, including a challenging spin at the end. Another shot at multitasking and a concept prevalent (relentless) throughout the Pilates system: Something anchoring combined with something else moving.

Not the first or last time this is gonna cross our paths, why aren’t we used to it by now?” (via pilatesandrea.com/on-the-or... )

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As always, if you need to warm-up, do at least The Hundred, maybe all of the previous 22 exercises. Then repeat this exercise 3 times each direction.

Follow Joe’s instructions from the excerpt from Return to Life. And make sure to modify to ensure your body gets what you need today.

Instructions from Online Pilates Classes – with suggestions on how to make the exercise easier starting at about 03:06:

youtu.be/09qgJ8gBTIA(Not working as expected?)

You can read more about the exercise and written instructions at the OPC page for it: onlinepilatesclasses.com/pi...

Another set of instructions from the Pilates Lesson Plan, including a video and modification suggestions, are here: georgewatts.org/lesson-plan... (and pilateslessonplans.co.uk/fr... )

Andrea Maida is giving some tips for modifications in this video I discovered (if you want to hear her connection to the Teaser series, start at 06:45, otherwise just use this queued up version):

youtu.be/b7qHYd6q9Ac?t=447(Not working as expected?)

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Standing variations for exercises 21-25 by RAD Pilates: instagram.com/reel/CaLDxysh...

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Photo from Return to Life as published by Presentation Dynamics. Photos are far better reproduced in the paperback published by the Pilates Method Alliance in 2010, which isn’t available electronically. (See this post for the title page: healthunlocked.com/strength... )

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★ Our March MATness summary page: healthunlocked.com/strength... ★

[CBDB Administrator Graduate Gold]

uff. Did the can can modification, but boy are my kicks or circles small.

[ChannelRunner2 in reply to CBDB]

Well, if you practice it regularly, maybe in a year they'll be bigger! 🤣 Seriously, this is a challenging exercise for lots of parts of our body. And modifying it is totally fine!