Mat Pilates Abdominal Work: Hip Twist

Mat Repertoire

Abdominal Work:

Hip Twist

Alternate Names

Hip Circles, Teaser IV

Derived From

Classical Mat Work: The Hip Twist

Primary Element

Strength

Why for Primary?

To develop strength and control in thoracic flexion and the deep abdominal muscles transversus abdominis with the challenge of rotation.

Secondary Element

Stability

Why for Secondary?

To develop control in the deep abdominal muscles transversus abdominis to create pelvis and torso stability.

Tertiary Element

N/A

Why Tertiary?

N/A

Repetitions

3-4 each direction

Plane of Motion

Sagittal

Targeted Muscles

For torso flexion, the targeted muscles are rectus abdominis or the ‘six-pack’ muscles at the front of the torso to overcome gravity and curl the torso forwards and upwards.

To create pelvis stability and balance the weight of the legs the targeted muscles are the deep abdominal muscles transversus abdominis.

To extend the legs and lift them up and forwards of the torso the hip flexor muscles are used including:

  • Psoas
  • Iliacus
  • Rectus femoris

Warnings

This exercise may be unsuitable for clients where torso flexion or engagement of the abdominals is contraindicated. 

Execution

Sit tall on the Mat with the legs extended straight out, and arms reaching in line with the shoulders.

Exhale to tilt the pelvis back and roll the spine back, using the hands back in an A-frame position for stability. Inhale to pause, then exhale to float the legs as one unit up and off the Mat. Alternatively, find Teaser (a separate exercise within the progressive repertoire) and plant the arm back from there.

Inhale to draw the legs down and around (like in Abdominal Work: Corkscrew) and exhale to lift up to the other side, alternating sides.

Observations

Do a body scan of the client taking note of the following points

  • Head and Neck
    • Is the back of the neck long and crease-free? A slight retraction of the neck with the chin tucked can help avoid straining the neck
  • Pelvis
    • Is the pelvis still throughout or is the torso rocking throughout the movement? If so, reduce the size of the circles
    • Is the client able to keep a slight posterior pelvic tilt throughout, and avoid arching into their lumbar spine, particularly as the legs circle low?
  • Arms
    • Are the hands directly behind with the elbows soft? If elbows are locking bring the arms wider and around to the side
  • Legs
    • Are the legs even when they move to one side? Big toes lined up?
    • Are the legs long and extended away throughout?

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • The torso stays relatively still but the hips will likely move a little throughout the movement
  • Anchor the arms down in an A-frame to help with stability
  • Say the client’s name when you’re about to interact with them

 

Visual

  • Imagine tracing the same side circle each side, with the width of the circle the same as the lowest part (its not a U shape)
  • You may demonstrate a part of the movement as a visual representation for the client to see, for example with the arms moving like the legs

 

Kinaesthetic

  • Avoid creating a swing with the legs, control the movement evenly around in each direction
  • Reconnect into the transversus abdominais when the legs are coming down through centre on the exhale like with Abdominal Work: Corkscrew

Modifications and Variations

Regress the exercise by

  • Keeping the knees bent with the thighs close towards the torso and letting the legs rock side to side. Adding onto the above by ending the legs straight when they come over to one shoulder, then bending back in to take the legs over to the other shoulder before straightening again.
  • Working on Abdominal Work: Corkscrew
  • Reducing the size of the circles or range of motion
  • Reducing the pace

Progress the exercise by

  • Increasing the pace and repetitions
  • Making the circle wider and lower or increasing the size of the circles
  • Aiming to reach the arms back further, and lift the torso on a higher angle creating a V position

Client experiencing tight hip flexors?

  • Try and hook one ankle over the other to create some support for the weight of the legs
  • Stretch the hip flexors prior to the exercise with Warm Down: Kneeling Lunge

Series and Transitions

This exercise is part of the Abdominal Work series which includes a range of other exercises in the fundamental and progressive repertoire. The Abdominal Work series can also be found in the Reformer and Cadillac repertoire.

The traditional order of the Abdominal Work series is:

Inspired Academy follows the order to create stability and mobility before building strength.

Warm Up repertoire

Fundamental repertoire

Progressive repertoire