{"id":57753,"date":"2020-10-30T07:23:32","date_gmt":"2020-10-30T07:23:32","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/hip-twist\/"},"modified":"2023-03-12T18:16:55","modified_gmt":"2023-03-12T18:16:55","slug":"hip-twist-pilates-exercise","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/hip-twist-pilates-exercise\/","title":{"rendered":"Hip Twist"},"content":{"rendered":"

Sit tall with legs straight and together. Place hands on floor behind you. Point fingers away form body. Float both legs off mat to Teaser position. Circle both legs right, down, around, and back to start. Reverse circle in other direction. <\/p>\n

How To Teach Hip Twist Pilates Exercise<\/strong><\/span><\/h2>\n
\n

Position: <\/strong>23 of 34
\nPrevious Position: <\/strong>Teaser Exercise<\/a>
\nNext Position: <\/strong>Swimming Exercise<\/a>
\nAlso Known As: <\/strong>Hip Circles
\nCategory:<\/strong> Pilates Matwork
\nLevel:<\/strong> Advanced
\nBenefits:<\/strong> Strengthen abdominals, obliques and back extensors.
\nPrecautions:<\/strong> Shoulder tightness<\/p>\n
\n

The superpower of the Hip Twist pilates exercise<\/em> is strengthening the obliques<\/a>. 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<\/em>, the muscles in your core, shoulders and back lengthen and strengthen on each side.<\/p>\n
\n

6 Teaching Steps For Hip Twist Pilates Exercise<\/strong><\/span><\/h3>\n
\n

\"Hip<\/a><\/p>\n
\n

Step 1: Sit Tall<\/strong>
\nSit tall with legs straight and together.<\/p>\n

Step 2: Hands<\/strong>
\nPlace your hands on the floor behind you.<\/p>\n

Step 3: Fingers<\/strong>
\nPoint fingers away from the body.<\/p>\n

Step 4: Legs<\/strong>
\nFloat both legs off the mat to the Teaser position.<\/p>\n

Step 5: Circle<\/strong>
\nCircle both legs right, down, around, and back to start. Reverse the circle in the other direction.<\/p>\n

Step 6: Repeat\u00a0<\/strong>
\nRepeat the steps.<\/p>\n
\n

3 Top Teaching Tips For Hip Twist Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Tip 1: Large + Even<\/strong>
\nUse armpit muscles to press hands into the mat. Make the circles large and even.<\/p>\n

Tip 2: Inhale<\/strong>
\nInhale before you circle your legs. Slowly exhale as you bring your legs around the circle.<\/p>\n

Tip 3: Toes Pointed<\/strong>
\nKeep your toes pointed out the whole time.<\/p>\n
\n

8 Beginner Modifications For Hip Twist Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Beginner Modification 1: Elbows<\/strong>
\nLean on elbows instead of hands.<\/p>\n

Beginner Modification 2: Up + Down<\/strong>
\nLegs up and down instead of circles.<\/p>\n

Beginner Modification 3: Hip Twist On Wobble Cushion<\/strong>
\nHip Twist On A Wobble Cushion pilates exercise<\/a><\/p>\n

Beginner Modification 4: Hip Flexion On A Chair<\/strong>
\nHip Flexion On A Chair pilates exercise<\/a><\/p>\n

Beginner Modification 5 Hip Opener On A Chair<\/strong>
\nHip Opener On A Chair pilates exercise<\/a><\/p>\n

Beginner Modification 6: Hip Opener Forward Fold On A Chair<\/strong>
\nHip Opener Forward Fold On A Chair pilates exercise<\/a><\/p>\n

Beginner Modification 7: Hip Hitcher<\/strong>
\nHip Hitcher pilates exercise<\/a><\/p>\n

Beginner Modification 8: Adductor Leg Lift On A Springboard<\/strong>
\nAdductor Leg Lift On A Springboard pilates exercise<\/a><\/p>\n
\n

3 Advanced Modifications For Hip Twist Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Advanced Modification 1: Opposite Hip<\/strong>
\nLift the opposite hip off the mat as the legs circle.<\/p>\n

Advanced Modification 2: Coordination Twist With Mini Ball<\/strong>
\nCoordination Twist With Mini Ball\u00a0<\/a><\/p>\n

Advanced Modification 3: Crunch Double Leg Twist With Circle<\/strong>
\nCrunch Double Leg Twist With Circle pilates exercise<\/a><\/p>\n
\n

Free Joseph Pilates Lesson Plan\u00a0<\/span><\/strong><\/h2>\n
\n

You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises<\/a>.<\/p>\n
\n

The 34 Joseph Pilates Exercises\u00a0<\/span><\/strong><\/h2>\n
\n

Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…<\/strong><\/p>\n

Bicycle<\/a>, Boomerang<\/a>, Control Balance<\/a>, Cork Screw<\/a>, Crab<\/a>, Double Kick<\/a>, Double Leg Stretch<\/a>, Hip Twist<\/a>, Hundred<\/a>, Jack Knife<\/a>, Leg Pull<\/a>, Leg Pull Front<\/a>, Neck Pull<\/a>, One Leg Circles<\/a>, One Leg Kick<\/a>, One Leg Stretch<\/a>, Push Up<\/a>, Rocker With Open Legs<\/a>, Rocking<\/a>, Roll Over<\/a>, Roll Up<\/a>, Rolling Back<\/a>, Saw<\/a>, Scissors<\/a>, Seal<\/a>, Shoulder Bridge<\/a>, Side Bend<\/a>, Side Kick<\/a>, Side Kick Kneeling<\/a>, Spine Stretch<\/a>, Spine Twist<\/a>, Swan Dive<\/a>, Swimming<\/a>, and Teaser<\/a>.<\/p>\n

Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…<\/strong><\/p>\n

    \n
  1. Hundred<\/a><\/li>\n
  2. Roll Up<\/a><\/li>\n
  3. Roll Over<\/a><\/li>\n
  4. One Leg Circles<\/a><\/li>\n
  5. Rolling Back<\/a><\/li>\n
  6. One Leg Stretch<\/a><\/li>\n
  7. Double Leg Stretch<\/a><\/li>\n
  8. Spine Stretch<\/a><\/li>\n
  9. Rocker With Open Legs<\/a><\/li>\n
  10. Cork Screw<\/a><\/li>\n
  11. Saw<\/a><\/li>\n
  12. Swan Dive<\/a><\/li>\n
  13. One Leg Kick<\/a><\/li>\n
  14. Double Kick<\/a><\/li>\n
  15. Neck Pull<\/a><\/li>\n
  16. Scissors<\/a><\/li>\n
  17. Bicycle<\/a><\/li>\n
  18. Shoulder Bridge<\/a><\/li>\n
  19. Spine Twist<\/a><\/li>\n
  20. Jack Knife<\/a><\/li>\n
  21. Side Kick<\/a><\/li>\n
  22. Teaser<\/a><\/li>\n
  23. Hip Twist<\/a><\/li>\n
  24. Swimming<\/a><\/li>\n
  25. Leg Pull Front<\/a><\/li>\n
  26. Leg Pull<\/a><\/li>\n
  27. Side Kick Kneeling<\/a><\/li>\n
  28. Side Bend<\/a><\/li>\n
  29. Boomerang<\/a><\/li>\n
  30. Seal<\/a><\/li>\n
  31. Crab<\/a><\/li>\n
  32. Rocking<\/a><\/li>\n
  33. Control Balance<\/a><\/li>\n
  34. Push Up<\/a><\/li>\n<\/ol>\n
    \n
    \n

    Online Pilates Lesson Planner<\/span>
    \n<\/strong>    <\/a><\/h3>\n

    Create your own Pilates Lesson Plans with my Online Pilates Lesson Planner, or use one of the 100,000+ Pilates Lesson Plans that our members have already created<\/a>.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

    Sit tall with legs straight and together. Place hands on floor behind you. Point fingers away form body. Float both legs off mat to Teaser position. Circle both legs right, down, around, and back to start. Reverse circle in other direction. How To Teach Hip Twist Pilates Exercise Position: 23 of 34 Previous Position: Teaser […]<\/p>\n","protected":false},"featured_media":66193,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[142,31],"pose_types":[33,35,45,38,40],"pose_anatomy":[52,54,58,61,62],"pose_chakras":[67,66,68],"pose_therapy":[74,84,87,86,90],"pose_drishti":[95],"pose_dosha":[101,100],"pose_meridian_lines":[],"class_list":["post-57753","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-matwork-seated-floor","pose_category-pilates-lesson-planner","pose_types-arm-balance","pose_types-balance","pose_types-seated-floor","pose_types-strengthen","pose_types-twist","pose_anatomy-arms-shoulders","pose_anatomy-core","pose_anatomy-lower-back","pose_anatomy-psoas","pose_anatomy-wrists-arms","pose_chakras-heart-centre","pose_chakras-solar-plexus-centre","pose_chakras-throat-centre","pose_therapy-back-pain","pose_therapy-indigestion","pose_therapy-leg-congestion","pose_therapy-sciatica","pose_therapy-varicose-veins","pose_drishti-tip-of-nose","pose_dosha-kapha","pose_dosha-pitta"],"acf":[],"yoast_head":"\nHow 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