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The Beginner's Guide to Pilates

Cushion Squeeze

Pelvic stability will result in greater hip joint mobility, greater hip tone, and better-toned thigh muscles.

The following exercise can be conducted in sets of 4 to 5 repetitions:

1. Lie on your back with your legs bent and feet face-down on the floor so that you are in the preparatory position. Place a cushion between your knees. Breath-in and focus contracting your abdominals.
2. While breathing out, squeeze your thighs together without moving your pelvis. Elongate your breath so that the squeezing lasts for a count of 5.
3. While breathing in, release the pillow in 5 counts. While releasing the pillow, ensure that your abdominal muscles are still being applied inwards.

Variation:

This exercise can also be conducted in a tabletop position (with your legs raised and your knees bent at 90 degree angles). This variation will ensure greater stability throughout the spine and pelvis.

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