Pilates for beginners - Kneeling Rear Leg Raises

Pilates for beginners include Kneeling arm/leg reach, sometimes called bird dog is the one that strengthens your stability.

Kneeling arm/leg reach, sometimes called bird dog, is one of those Pilates moves that builds core strength and balance by challenging stability. It is often recommended as an exercise for people with back pain. Though it is not a traditional Pilates exercise, kneeling arm/leg reach, done in a Pilates way, will build core strength and encourage balance and symmetry in the body.

Ref: http://pilates.about.com/od/pilatesmat/ht/Pilates-Move-Arm-Leg-Reach.htm

4 Point Kneeling with Leg and Arm

Goal: Core stabilisationStep 1.  Start in a 4 point kneeling position.  Hands underneath shoulders and knees under hips.  Draw your navel to your spine and inhale.

Step 2.  As you exhale extend one leg behind you, moving nothing but your leg, keep your torso stable with your stomach muscles, inhale and as you exhale gently lower your leg back to the floor.  Inhale and then as you exhale lift the alternate leg.  Lengthen you leg out as long as you can behind you pointing your toe, but keep your torso nice and stable.

Step 3.  After you have done 5 leg lifts on each side, now add in your arm lift as the same time.  So gently lift you left leg and your right arm at the same time.  Remember to keep your navel drawn in towards your spine and inhale to prepare and then exhale and you extend the arm and leg.  Repeat 5 times on each side.

Ref: http://sonialouisepilates.wordpress.com/2013/02/03/pilates-week-5-4-point-kneeling-with-leg-and-arm-raise/



The kneeling arm and leg extension is one of the best Pilates balance exercises because it incorporates both strength and stability of the core right into the exercise.

This Pilates exercise does much for the whole body; It helps you learn to stabilize your center while moving your limbs, while improving your pelvic stability and strengthening your gluteal muscles.

Ref: http://www.pilates-back-joint-exercise.com/pilates-balance.html

Practice the poses and have a healthier life. There are more Pilates for beginners exercises try them and have a nice time.

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pilates beginners