Today in Pilates the Amazing Stickie is working on bent knee opening. This is a great exercise for all the stabilizing muscles of the core.
She begins lying on her back with her legs in tabletop position (thighs perpendicular to the floor, shins parallel to it, feet flexed). As she inhales, she holds one leg still and opens the other leg to the side. Then she exhales and returns the leg to the starting position. The entire time, she keeps her weight even on both sides of her pelvis. This is more difficult than it sounds. She does five reps on one side and then five on the other.
When she wants additional challenge, she begins by alternating sides (i.e., opening the right leg to the side, returning to center, and then opening the left leg.).
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