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Shoulder Bridge with Leg Extension Action

Pilates for Runners Workout

1. Exhale to lower that leg toward the floor and flex the foot.

2. Repeat steps 3 and 4 for 10 repetitions on the right and then 10 on the left.

3. Exhale to bring the foot back down to the floor.

4. Inhale as you slowly lower the hips back to the floor.

Repeat on the other leg.

Tip: 1. Keep your legs parallel. If you struggle with this, place a soft 6-8" ball between the legs to help maintain proper position. 2. If you need to modify, perform only the the hip lift portion of the exercise. Add the leg extension when you feel stronger.

Make it tougher: Add a Stability Ball. Begin with feet flat on the stability ball. Perform the exercise in the same manner as described above. If needed, lift only a few inches off the ground until you are able to find your balance on the ball. Try to avoid using the arms for support. Let your core stabilize as you move.

 

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