Pilates with Diane 

Article by Diane Clark 24.06.16

I’m Diane Clark the owner of Pilates with Diane. I’ve been practising Pilates for 10 years and I qualified as a Pilates instructor 5 years ago. I started my own business – Pilates with Diane – three years ago.

I teach Pilates classes in Harbury and Ufton as well as at two Physiotherapy Clinics in Leamington Spa. These classes range from 6 to 10 clients dependant on the venue, but I also offer 1:1 & 1:2 sessions in my home studio complete with studio mirror….if you prefer a more personal Pilates experience

Here’s week 4 of my Back Series. 

PILATES SWIMMING / TABLE TOP – 

REPEAT 10 TIMES ALTERNATING ARMS AND LEGS

This exercise challenges the stability of the spine (balance) whilst lifting opposite arm and leg. It tones the glutes in the bottom (lifting and lowering the leg) and stretches out the sides of the torso & legs.

Please take care if you have shoulder problems (see option 5) or knee problems (place a Pilates/yoga block under the knees for support).


1. Position yourself on your hands and knees – knees under hips and hands underneath shoulders. Breathe navel towards spine (as if your leggings or shorts have shrunk a little in the wash!) Inhale.


2. Exhale, slowly lifting the left arm (to shoulder height) and the right leg out to the back (no higher than hip height. Imagine a line between fingertips and tiptoes. See picture 5 if you have balance or lower back issues.


 3. Inhale and return to start position (1)


4 Exhale, slowly lifting right arm (to shoulder height) and the left leg out to the back (no higher than hip height. Imagine a line between fingertips and tiptoes. Inhale and return to (1)

See picture 5 (below) if you have balance or lower back issues.

 

As mentioned earlier, if you have balance problems or lower back issues then please keep the foot in contact with the mat and slide it out behind instead of lifting up to hip height.


Please join me next week for the final week of this Back series – Mermaid
Diane Clark

Pilates with Diane


Tel: 07809 621142
Email: diane66pilates@gmail.com

Twitter: @Pilates_Diane
Facebook: http://www.facebook.com/PilateswithDiane66