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Hundred L1 - Pilates

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Hundred L1


P
rimary Movers:
 

Hamstrings, Gluteals, Pectorals, Deltoids, Latissimus Dorsi


Stabiliser Muscles:
  Tranverse Abdominals, Lumbar Multifidus, Obliques

Level of Difficulty:   (1/10) 

Scale 1

Frequency:
    
  Hold for 8-10 breaths then alternate leg 

 Instructions 
  • Lie on your back in the set-up position. 
  • Inhale to prepare and gently lift one leg off the floor bringing the knee to rest directly above the hip 
  • The thigh should pointing uptowards the ceiling with the leg relaxed. 
  • Hold the position for the required amount of breaths ensuring neautral spine is maintained. 
  • Inhale to prepare and then gently lower the leg to resume the starting position. 
 Teaching Points  
  • Keep resting leg stable 
  • Ensure the upper body remains relaxed 
  • Keep the knee at a 90degree angle with the shin parallel to the floor