How to Strengthen Core Muscles with Knee Drop Exercises
In Pilates, the knee drop is an excellent way to stretch and strengthen the spine. Learning first how to flex the spine safely and effectively will help you to master Pilates as your training progresses.
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Instructions
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1
Lie flat on your back, with your knees bent and your feet hip-width apart. Extend your arms out to your sides, palms down to the ground. You can also rest your feet on a support, a foot or so off the ground.
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2
Inhale, and lean both thighs to the right, and down to the floor. Keep your shoulder blades firmly on the floor. Let the weight of your legs slowly rotate your back, from the pelvis and up through the middle of your back.
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3
Maintain this position for a breath or two.
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4
Exhale, spreading the shoulder blades apart and to the floor, and rotate back to Step 1. Start from your upper spine, and turn back, vertebra by vertebra, down to your hips. Use your abdominal muscles to help guide your body back to center. Extend your spine fully as you return to center.
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Repeat for five to ten repetitions for each side, depending on your fitness level.
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Tips & Warnings
For a more challenging drop, rotate with your knees to your chest.
