Feet in Straps Series - Beats

Beats on the Reformer is part of the Feet in Straps Series in the intermediate level. This exercise requires control, strength (especially Hip Adductors) and coordination. ItÌÎÌ_Ì´å«s looks a lot easier than it is to perform correctly. Start Position:Begin supine on the reformer with the headrest up and the straps on your feet. Two full tension springs are recommended. Keep your hips, pelvis and spine in the neutral position. Your legs are together, in the table top position and parallel with ankles dorsiflexed.To Perform the Exercise:Exhale and extend your knees and hips and plantarflex your ankles to move the carriage out. Then inhale quickly and abduct your hips, separating your feet about shoulder distance apart. Then exhale quickly to adduct the legs emphasizing the movement from your hip joint, bringing the legs back together. Then inhale as you flex your hips, knees and ankles back to the start position. Complete 8-10 repetitions.

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