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Standing Ice Skater on the Pilates Mat

IntermediateStrengthTier T3

You stand with your feet about hip distance apart and your arms wide at shoulder height. You lift both heels, reach down through the balls of your feet, and turn your body around until your legs cross, then lower your heels.

Targets: Spine Chain (Full Spine)
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand on the mat with the feet about hip distance or a little wider and the arms reaching wide to the side at shoulder height.
  • Reach the tailbone down and lift the centre up.
  1. He stands tall on the mat, his feet about hip distance apart, his arms reaching wide to the sides at shoulder height, his head up and his centre lifted.

    Step 1 of 5

    Stand with your feet about hip distance or a little wider apart, arms reaching wide to the side at shoulder height, tailbone reaching down and centre lifted.

  2. Both his heels are lifted as he turns around on the balls of his feet, his legs now crossed one in front of the other, his arms still wide at shoulder height.

    Step 2 of 5

    Simultaneously lift both heels, reach down through the balls of your feet and turn your body around until your legs cross.

  3. His heels are lowered, his front knee is bent, and both his arms reach back and down toward his back ankle, his spine rounded and twisted over the front leg.

    Step 3 of 5

    Lower your heels, bend your front knee and reach both arms for your back leg or ankle, letting your spine round and twist.

  4. He is unwinding back up to tall facing the start direction, his legs uncrossing under him, his arms coming wide again at shoulder height.

    Step 4 of 5

    Root down through your feet, lift up through your waist and unwind all the way up until you are facing where you started; repeat on the other side.

  5. He stands tall on the mat, his feet about hip distance apart, his arms reaching wide to the sides at shoulder height, his head up and his centre lifted.

    Step 5 of 5

    Stand with your feet about hip distance or a little wider apart, arms reaching wide to the side at shoulder height, tailbone reaching down and centre lifted.

Safety Information

A standing twist on pivoting feet can challenge knees and balance. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.