Outdoor athletes should think about
training for lateral strength and stability. Variations of the Pilates Mermaid
and Side Bend become challenging and effective when performed on the Bosu.
Position will influence intensity. Having your hip closer to the base of the
Bosu is easier than having your hip on top of the dome.
Set Up
In a side lying position, place your right hip either at the
base or the top of the dome.
Bend your knees, stacking the left leg directly over the
right. Your right foot is on the floor.
Drape your waistline over the Bosu. Right arm is on the
floor. Your Left arm is overhead, parallel to your left ear.
Action
Inhale to prepare.
Exhale. Lift your right arm and your waist.
Touch you left hip with you left hand.
Inhale. Return slowly.
Repeat 6 times, and then change sides. Remember you are
moving sideways, not forward.
Variation: You can add a small ball under your supporting
hand to track your lateral alignment. As you come up into the side bend, roll
the ball along the floor.
On a Roll
Styrofoam rollers are the current rage in Pilates and Sport
fitness. Cylindrical in shape, they can turn even the subtlest Pilates exercise
into a formidable challenge.
Taps on a Roll
While this exercise is subtle when performed on the floor,
executing it on a foam roller requires perfect form and alignment. Some
Physical Therapists call this the “Dead Bug” exercise. It activates the deep core muscles in a way
that is beneficial to people with back problems. Make sure that you pick a
roller that is long enough to extend from the top of your head to the base of
your spine.
Set Up
Lie down on the roller, making sure that it’s center on your
spine.
Knees are bent, lined up with the pelvis.
Feet are lifted from the floor.
Shins are parallel to the ceiling; calves are parallel to
the floor.