In this edition of Pilates for XTERRA 5x XTERRA Japan off-road triathlon champion Mieko Carey shares a few of her favorite “All Fours” exercises.
“The hands-and-knees base position is a staple of Pilates, and from this pose you can work your whole body in a safe way,” said Carey.
No equipment is needed for the all-fours exercises Carey demonstrates in the video. The key, Carey explains, is to perform the movements using proper body and breathing techniques.
The first movement she demonstrates is a diagonal limb stretch, an excellent way to enhance core strength and mobility.
“Support your spine from front, back, and side by keeping your hip over your knee, shoulder over your wrist, and the line between your tailbone to your head straight,” says Carey.
In the video Carey also demonstrates how to perform a sternum drop, and knee hover (start by doing it for 10 seconds and work your way up from there).
“You can do 5 repetitions of these exercises daily or every other day and work your way up, and for the knee hover exercise make sure to stop if you experience any knee pain,” she says.
Carey, who lives in Guam where she owns and operates BX Body Pilates, learned to love Pilates and became a certified instructor after using it to successfully combat debilitating sciatic nerve pain.
Past Pilates for XTERRA Videos: