YMCAfit: Exercise of the Month 9: Stability Chair™: Knee raises into knee with obliques

This month we demonstrate the hip and knee flexion and extension, scapula strength and stability.
About this exercise
Focus
Maintain scapular stabilisation throughout exercise
Do not allow pelvis to tilt anteriorly as legs lower, maintain an imprinted position
Keep pelvis as level as possible; do not allow it to hike on one side as it rotates.
Target
Pelvic floor
Transversus abdominis
Obliques
Hip flexors
Latissimus dorsi
Pectoralis major
Deltoids
Biceps
Triceps
Scapular stabilisers
Lower trapezius
Start position
Hands holding top of handles, supporting body weight, facing away from Chair. Torso vertical, imprinted position. Legs straight, parallel and adducted, hips flexed slightly to reach legs forward of Chair. Scapulae stabilised.
Movement
Inhale; to prepare.
Exhale; stabilise torso and scapulae and flex knees and hips, pulling knees to as high up as possible toward torso. Simultaneously, rotate pelvis to one side so knees reach up toward one shoulder. Maintain upper body facing forward.
Inhale: extend knees and reach feet down in front of Chair, returning pelvis to centre in starting position.
Complete 5-10 repetitions on each side, alternating.
To book a STOTT PILATES instructor course go to: www.ymcafit.org...
To book STOTT PILATES classes at Central YMCA Club go to: www.ymcaclub.co...