Short Box Series - Lean

This intermediate level exercise helps to increase strength of the abdominals, especially the obliques. It also focuses on the hip flexors. It is intermediate because you are moving in multiple planes and it takes a lot of control and body awareness to perform the exercise correctly. Equipment Set Up:Place a box over the shoulder rests (width-wise) and slide it as far forward as possible to rest against the shoulder rests. Stopper and Gear Bar set for footwork. Attach the foot strap around the platform end. Use 2-3 full tension (heavy) springs, marked red on the STOTT PILATESÌÎå«Ì´Ìâ Reformers, so the carriage does not move during the exercise.Start Position:Begin seated on the short box with about a hands-width distance between your seat and the edge of the box. Hold the foot strap around your ankles and keep your ankles dorsiflexed. Bend and lift your knees so that your achilles tendon is pressing against the edge of the carriage. Your pelvis should be vertical and your spine should be neutral. Hold a pole in your hands above your head.To Perform the Exercise:Inhale and rotate your torso to one side. Exhale and lift your hip (opposite of the way to rotated), leaning out and back to one side at a 45 degree angle as far as you can while keeping your lumbar and thoracic spine as neutral as possible. Your hips are as extended as possible with a neutral lumbar spine. Your arms stay at your ears. Keep the carriage still throughout. Inhale and return back onto the box with your spine still in rotation. Then exhale and rotate your spine back to the start position. Complete on the other side and do 3-5 sets.

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