Seattle Athletic Club

Mar
25

Pilates Move of the Month: “Hip Rolls”


 

 

 

 

 

Why?

Strengthen the gluteal muscles and hamstrings while maintaining a neutral pelvis in motion.

Reformer Setup: Start with 2-3 full springs, the footbar in the high position and the headrest flat.

Start Position: Lie on your back on the carriage with the heels on the footbar sit bone distance apart.  

Movement: 

  1. Without moving the carriage, exhale, send the tail bone to the pubic bone and curl the pubic bone towards the chest as you start to lift the pelvis bring the hip bones in and together and lift up through the base of the spine and then bring the rib cage in and together and curl all the way up on to the shoulder blades.
  2. Inhale & stabilize the position
  3. Exhale press the carriage out, lengthening the legs and lowering the pelvis toward the carriage so that the spine and pelvis remain in neutral.
  4. Inhale as you bend the knees to pull the carriage in while lifting the hips high so that the spine and pelvis remain in neutral.
  5. Repeat this 3-4 times

Without moving the carriage, exhale as you lower down to the carriage one vertebra at a time to the starting position.

For more information, please contact Pilates Director, Susan Foley, at sfoley@sacng.com or (206) 522-9400 ext. 281.

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