About a month ago, a pesky SI joint problem crept up in my body. Knowing I have weaker glutes, I committed to paying extra attention to them in all my classes this month. Today, I’ve got an intermediate level Dynamic Core Pilates class that uses the foam roller I thought I’d share with you. It definitely works the glutes and challenges balance as well. It’s a great class for all Pilates students and has worked wonders for my SI joint. I hope you like it.

 

STANDING WARM UP – foam roller for balance

Thoracic rotation

Hip hinge – hands on roller

Lift toes, spread toes

Lift heels

RIGHT leg hip flexion/extension

Squat, stand +reach roller overhead

+spine flexion, extension

LEFT leg hip flexion/extension

Squat, stand +reach roller overhead

+spine flexion, extension

Saw

Roll down

 

SUPINE on roller

Roll side to side, press from heels

Bridge

Ab curl

Obl curl

Table legs, knees out/in an inch

+toe taps

 

Bridge, lift roller overhead

+open, close legs

+roll down

 

Roll ups

½ roll back, lasso arms (flowy movement)

Saw

 

QUADRUPED

Shoulder blade glides

Slide RIGHT leg long –forearms on roller

+hip extension

Waving cat RIGHT

Slide LEFT leg long –forearms on roller

+hip extension

Waving cat LEFT

Knee hover –forearms on roller

Kneeling hip glides

 

SUPINE roller under ribs

Ab curl, extension – knees bent

Bridge

 

Hold ab curl, slide right leg on floor

+slide left leg

+table legs, single leg reach

 

Bridge, lift roller overhead

Roll ups

 

STANDING

Elephant

Forward/backward lunge RIGHT

+hold lunge, hip hinge

+kayak arms – hold roller in hands

Lateral arm arcs, roll down to plank

Arabesque,lift RIGHT leg up to ceiling, lower

Forward/backward lunge LEFT

+hold lunge, hip hinge

+kayak arms

Lateral arm arcs, roll down to plank

Arabesque, lift LEFT leg up to ceiling, lower

 

QUADRUPED

Hip glides

Cat/cow

 

STANDING COOL DOWN

Thoracic rotation

Lift toes, spread toes

Lift heels

Swishes