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The Beginner's Guide to Pilates

Oblique Lifts

Pilates focusing on strengthening the center of the body. The following exercise will require you to keep your pelvis anchored, abdminals flat, and will focus on the control of your upper body.

This exercise can be conducted in sets of 6-10 repetitions while sides between 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.
2. Lift your legs, one leg at a time, such that both legs are bent at the knees bent at a 90 degree angle. Ensure that your pelvis and ribcage and anchored on the floor. Breath calmly and place your hands behind your head.
3. While breathing out, drop your chin and slowly roll your shoulders forward, leaning towards one side of your body. Do not over-rotate the body and ensure that your hips are still.
4. While breathing in, roll the upper body back down.
5. While breathing out, repeat step #3 but lean towards the other side of your body.
6. With breathing out, roll the upper body back down.

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