The ‘Ballerina’ exercise is a crowd favourite amongst our Pilates attendees as it not only challenges your balance but also improves your hip mobility, glut activation and lumbopelvic control. Although it seems quite impossible to replicate at home as many of us do not have the luxury of having a Trapeze or Wunda Chair at home, but rest assured you can do a similar variation in the comfort of your own home. All you need is a resistance band or tubing or a Pilates home kit (used below).
Simply place one foot in the foot loop of the band. Make sure you have something that you can safely hold onto infront of you if needed. Start with your pelvis facing forwards and your stance foot may be turned out slightly if more comfortable. Simply bend and straighten your opposite leg in a turn out or frog-like movement. To make this exercise more difficult you may choose to increase or reduce the resistance applied, perform without holding on, or for those looking for an even harder variation, try to perform the same exercise but with your stance foot in a heel raise position (I.e. up on your toes).
If you would like to get your home exercise program ready before Christmas then come and see one of our Physiotherapists at Bend + Mend in Sydney’s CBD. We have clinics in Martin Place, Barangaroo – King Street Wharf and Darling Park.