How To Teach Hip Twist Pilates Exercise
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Position: 23 of 34
Previous Position: Teaser Exercise
Next Position: Swimming Exercise
Also Known As: Hip Circles
Category: Pilates Matwork
Level: Advanced
Benefits: Strengthen abdominals, obliques and back extensors.
Precautions: Shoulder tightness
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The superpower of the Hip Twist pilates exercise is strengthening the obliques. Why is that such a cool thing? Having strong obliques makes you look alluring to the opposite sex, and has the added bonus of supporting your back and improving your posture (poor posture is the number one cause of back pain). Strong obliques help prevent injury to your lower back. But the good news doesn't stop there. When you twist your torso in the Hip Twist pilates exercise, the muscles in your core, shoulders and back lengthen and strengthen on each side.
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6 Teaching Steps For Hip Twist Pilates Exercise
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Step 1: Sit Tall
Sit tall with legs straight and together.
Step 2: Hands
Place your hands on the floor behind you.
Step 3: Fingers
Point fingers away from the body.
Step 4: Legs
Float both legs off the mat to the Teaser position.
Step 5: Circle
Circle both legs right, down, around, and back to start. Reverse the circle in the other direction.
Step 6: Repeat
Repeat the steps.
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3 Top Teaching Tips For Hip Twist Pilates Exercise
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Tip 1: Large + Even
Use armpit muscles to press hands into the mat. Make the circles large and even.
Tip 2: Inhale
Inhale before you circle your legs. Slowly exhale as you bring your legs around the circle.
Tip 3: Toes Pointed
Keep your toes pointed out the whole time.
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8 Beginner Modifications For Hip Twist Pilates Exercise
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Beginner Modification 1: Elbows
Lean on elbows instead of hands.
Beginner Modification 2: Up + Down
Legs up and down instead of circles.
Beginner Modification 3: Hip Twist On Wobble Cushion
Hip Twist On A Wobble Cushion pilates exercise
Beginner Modification 4: Hip Flexion On A Chair
Hip Flexion On A Chair pilates exercise
Beginner Modification 5 Hip Opener On A Chair
Hip Opener On A Chair pilates exercise
Beginner Modification 6: Hip Opener Forward Fold On A Chair
Hip Opener Forward Fold On A Chair pilates exercise
Beginner Modification 7: Hip Hitcher
Hip Hitcher pilates exercise
Beginner Modification 8: Adductor Leg Lift On A Springboard
Adductor Leg Lift On A Springboard pilates exercise
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3 Advanced Modifications For Hip Twist Pilates Exercise
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Advanced Modification 1: Opposite Hip
Lift the opposite hip off the mat as the legs circle.
Advanced Modification 2: Coordination Twist With Mini Ball
Coordination Twist With Mini Ball
Advanced Modification 3: Crunch Double Leg Twist With Circle
Crunch Double Leg Twist With Circle pilates exercise
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Free Joseph Pilates Lesson Plan
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You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
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The 34 Joseph Pilates Exercises
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Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order...
Bicycle, Boomerang, Control Balance, Cork Screw, Crab, Double Kick, Double Leg Stretch, Hip Twist, Hundred, Jack Knife, Leg Pull, Leg Pull Front, Neck Pull, One Leg Circles, One Leg Kick, One Leg Stretch, Push Up, Rocker With Open Legs, Rocking, Roll Over, Roll Up, Rolling Back, Saw, Scissors, Seal, Shoulder Bridge, Side Bend, Side Kick, Side Kick Kneeling, Spine Stretch, Spine Twist, Swan Dive, Swimming, and Teaser.
Below are the 34 exercises within the Joseph Pilates lesson plan in performance order...
- Hundred
- Roll Up
- Roll Over
- One Leg Circles
- Rolling Back
- One Leg Stretch
- Double Leg Stretch
- Spine Stretch
- Rocker With Open Legs
- Cork Screw
- Saw
- Swan Dive
- One Leg Kick
- Double Kick
- Neck Pull
- Scissors
- Bicycle
- Shoulder Bridge
- Spine Twist
- Jack Knife
- Side Kick
- Teaser
- Hip Twist
- Swimming
- Leg Pull Front
- Leg Pull
- Side Kick Kneeling
- Side Bend
- Boomerang
- Seal
- Crab
- Rocking
- Control Balance
- Push Up
Video Of Pose
Preparation Poses
Counter Poses
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