pilates

for sport

pilaTeS for
SporT
By Caroline Sandry

Pilates has become a highly valued training method As a trainer, I often come across runners
with weakness in their glutes and hips, as well

among athletes from many sports – in the first of a as the core muscles of their trunk (weak
glutes can potentially create knee problems).
Many runners also have tight and over
new series we take a look at its application to running dominant hip flexors (muscles at the top of the
thighs that are key to pulling the legs ‘through’

r
unning is perhaps one of the
most natural and instinctive
sports. Yet it also creates
huge potential for injury due
to its repetitive nature and
any weaknesses will sooner or later
become apparent.
Runners tend to be lean, fit, dedicated and
slightly mad! Why else would you go out in the
freezing cold rain in a tee shirt, shorts, gloves and
hat and push yourself through the pain barrier to
shave a couple of seconds off your Pb? Runners
also have a tendency to neglect their
conditioning in favour of clocking up the miles.
on each stride) - so some of the exercises that
follow are designed to isolate the abs and
remove the contribution of the hip flexors.
Do the exercises at least three times per
week - they are best performed after a
gentle warm up, but can be tagged onto the
end of your run provided your muscles are
not exhausted.

Single Leg Plank
Strengthens core and the single
leg element builds pelvic stability.
✱ Start on all fours with hands under shoulders and knees under hips
✱ Draw your abs in, and keep your back and hips still as you extend one leg at a time
behind you to rest on your toes
✱ Hold your body straight like a plank with your weight supported on hands and toes
✱ Keep your abs tight and lift one foot off the floor keeping hips level
✱ Hold for two breaths
✱ Change legs and repeat several times
✱ Gradually build up to 1 – 2min in total
Training Tips: keep neutral spine throughout – that’s maintaining its natural curves.
Keep your shoulders away from your ears and your head in line with your spine. This
exercise should be avoided by those with back problems.

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 Pilates toe taps
Strengthens and stabilises the core.
✱ Lie on your back and lift one leg at a time
pilaTeS for

until your knees are above your hips and

bent to 90-degrees
✱ Place hands behind your head and flex
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head and shoulders forwards

✱ Exhale to lower one foot towards the floor,
inhale to return.
✱ Alternate legs for 20 reps
✱ Keep head and shoulders lifted forward and
maintain neutral spine.
Training Tips: as you progress, straighten
the leg out as you lower it, but only lower as far
as you can keep a neutral spine and your
stomach flat. You can also do the exercise with
the head down on the floor – alternate sessions
with the head forward variation.

Side Plank Think about drawing

with leg raise your underneath ribs
Strengthens core upper body & hips,
focuses on obliques.
✱ Lie on ground on left side, propped up on and hip together as
you lift to contract
left forearm with shoulder directly over
elbow, right arm resting on your side.
✱ Exhale and lift hips off ground until body
forms a straight line from head to feet.
✱ Inhale and hold
your obliques
✱ Exhale and turn right toe up towards ceiling
- lift and lower top leg 4 times.
✱ Inhale, hold and exhale hips back to the
floor.
✱ Do 5 - 8 reps, then switch sides and repeat.
Training Tips: Think about drawing your
underneath ribs and hip together as you lift
to contract your obliques. With your toe
turned out on the leg lift you should feel
your bottom working.

Controlled curls
isolated abdominal exercise.
✱ Lie on your back with your left leg bent and
your right leg straight on the floor
✱ Maintain neutral spine
✱ Place your hands behind your head
✱ Inhale and slightly tuck chin in
✱ Exhale and gently draw navel to spine as
you curl your head and shoulders up off the
floor keeping your pelvis still and your long
leg relaxed
✱ Inhale back to the start
✱ Repeat 10 - 15 times, then change sides
Training Tips: aim to keep your hip flexors
relaxed and your abs flat, so you might not
come up very high. Imagine you are trying to
fold your body at your bottom ribs. Keep eye
line through your knees. Try to maintain
neutral spine throughout.

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Side Lying Leg Lift
Strengthens muscles of the
hip and bottom.

pilaTeS for
✱ Lie on your left side, legs outstretched and
upper body supported on your forearm
(keep your ribs lifted and your shoulder

SporT
away from your ear)
✱ Keep your ribs and waist lifted as you lift
your right leg
✱ Exhale to lift the left leg and inhale to return
to hip-height
Training Tips: keep your moving leg ‘long’
and your waist/hips still. Maintain ‘navel to
spine’ connection throughout.

Side Lying
Leg circles
Strengthens muscles of the
hip and bottom.
✱ Come down onto your left side, right leg
bent in front for stability, left leg extended
out straight at hip-height
✱ Draw circles in the air with your right foot 8
– 10 times in each direction.
Training Tips: keep hips still and waist
lengthened and off the floor throughout.

Side lying
double leg lift
Strengthens core (particularly waist)
and muscles of pelvis.
✱ Straighten both legs – with your ankles
beneath your hips as if standing
✱ Inhale to prepare
✱ Exhale, engage navel to spine and lengthen
and lift both legs off the floor.
✱ Inhale slowly towards the floor
✱ Exhale back up before legs touch the floor.
✱ Repeat 10 times and then repeat entire side
leg series on other side. if you wobble, place your hand lightly
Training Tips: keep your waist long – don’t
let it press into the floor. Maintain a neutral on the floor until you can perform
spine and keep your abs in tight. If you wobble,
place your hand lightly on the floor until you can
perform the exercise without assistance.
the exercise without assistance

other great running enhancing exercises

✱ Stand on one leg, or a Bosu/wobble cushion and having a training partner throw you a ball. Catch and throw back.
✱ Standing on a Bosu or 2 wobble cushions and squat
✱ Lunges – move slowly and ensure your knees track straight and do not drift inwards (indicates a glute weakness)
✱ Hip hitch – stand sideways on a step on your right leg, and let your left leg hang. Lift and lower your left hip by squeezing the side of your
bottom/hip. Try not to use your waist or shoulders. Repeat on both legs.
also: Spend extra time stretching out your hip flexors, quads and calf muscles as well as well as performing your usual stretches. For deep stretches
and great muscle release, try rolling on a foam roller.

Photos courtesy of Diet Chef: calorie controlled meals delivered to your door. www.dietchef.co.uk
Caroline Sandry is a qualified PT and Pilates teacher. She has written two books and has 10 DVDs to her name. www.carolinesandry.com

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