This week’s focus shifts toward dynamic movement and breath coordination. The Single Leg Stretch strengthens the abdominals while improving control and stability through the pelvis. It’s a perfect next step as you begin to connect core strength to fluid motion.
How to Do It:
- Lie on your back with both knees pulled into your chest.
- Curl your head, neck, and shoulders up, lifting your shoulder blades off the mat.
- Extend one leg forward at a 45° angle while holding the opposite knee.
- Inhale to prepare, then exhale and switch legs smoothly.
- Continue alternating for 10–12 sets, maintaining control and steady breath.
Focus Points:
Keep your pelvis stable and your lower back anchored. The goal is precision, not speed. Feel your abdominals working to support every movement.
Progression Idea:
For more challenge, extend both legs a little lower or increase the tempo without losing form.
Bourne Pilates & Fitness
1164 Monte Vista Ave, Suite 2, Upland, CA 91786
(909) 559-9713
www.bournepilates.com
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