How to Do Pilates Hip Twist Exercise - part of the women's fitness video series by GeoBeats.
Hi, we're Kimberly and Katherine Corp of Pilates on Fifth in New York City, and we're going to show you the Pilates exercise, Hip Twist. So Katherine will sit up nice and tall on her sit bones to start. Then she wants to roll off the sit bones to get the nice abdominal connection and send her hands behind with her fingertips pointing sort of a 45 degree angle away from the body. So notice that we got the lower back in the flexed curve position but our upper back is long. Then she'll pick up one leg into Table-top position, and then the other leg up into Table-top position, and squeeze the inner thighs together as she reach the legs long. Now the Hip Twist circles the legs so we come to the right first. So we exhale, lower the circle legs to right, inhale bring it back up to the left. And exhale down circle through left, inhale back up to the right. And again. Notice that nothing changes here, and go back to the left. Notice that ypou always take your legs as low as you can keep the abdominals flat and your Lombard spine flexed. So can you show the wrong once without hurting yourself. Good. Notice how her back arch, so we do not want that. If you find that happening, go ahead and bend your knees, you can go down to your elbows, and this gives you a stronger abdominal connection because you have shortened the level here. So keep a nice contraction. You can do this with bent knees but you also want to on your elbows, its easier with straight legs as well. And finish, we come up to 90 degrees, bend the knees, one leg comes down and the other leg comes down. And that is Hip Twist.
