Ever since I was a kid, I have always been doing something in the outdoors. It would range from hiking to running to cycling basically anything that had to do with being outdoors. As I have gotten older I've been curious as to how I could get better but simply being stronger. That's when I was introduced to Pilates. But this isn't just normal Pilates that is for the sole purpose of getting more fit. These exercises are for specifically outdoor athletes and they accommodate different exercises for different sports. As Lauri Ann Stricker states "Pilates and outdoor sports both require the following skills: concentration and awareness, control, core centering , precision, proper body alignment, natural flowing movement, efficient breathing and a body mind connection." (2) Pilates and in this case focusing on the sport running, both share these skills. The way the Pilates help, is to enhance the skills so you can apply them to the sport you're passionate about. When you understand these similarities you can start to work on your areas of weakness to help build a strong foundation for your body.
One of my weaknesses is in my hips, which can cause injury for runners. So to help gain strength I have begun to do an exercise called "One-Leg Circles". The idea of this is to strengthen your hip flexors, abdominals, and quads, while stretching the hip extensors, IT band, and hamstrings. (Stricker, 136)
To begin lay on your back and extend one leg on the ground and flex your foot. Lift the other leg up pointing to the sky and point your toes. (Stricker, 136)
Next
Inhale and rotate your leg across your body, then down.
Inhale and circle back up to the point where you started. (Stricker, 136)
Repeat these 5 times, clockwise and counterclockwise on each leg.
What are some good exercises that you know for strengthening your hips?
THANKS JULIA! These are very helpful, and you know I don't even do outdoor sports
ReplyDeleteNo problem! I'm so glad they helped :)
DeleteSquats. In yoga: lunges, but with real attention given to the hips.
ReplyDeleteI like to do this move called the "Double D's" that's a little similar to yours for the circling part. You're still on your back, but your lower back is pressed onto the mat (sucking in the belly can help to do this) and you have your hands in a triangle under you tailbone. Then your legs are straight up together with toes pointed. Finally just lift down the legs (legs together) to above the floor and then bring them back up in an outward circle. Your legs should separate at this part and reunite at the top. Inhale going down and exhale going up. Visualize that you're drawing with your legs two's D's. that are mirrored of each other.
ReplyDeleteThank you! That sounds like a great exercise to try out!
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