The Pendulum exercise is a Pilates exercise that targets the core muscles, particularly the obliques. It involves swinging the legs from side to side while keeping the upper body stable.
Muscle Groups:
Deltoids
Muscles:
Posterior Deltoid (Rear)
Anterior Deltoid (Front)
Lateral Deltoids (Side)
How to perform
Step by step instructions for the Pendulum exercise:1. Lie on your back on a mat with your arms extended out to the sides for stability.
2. Engage your core muscles by pulling your belly button in towards your spine.
3. Lift both legs up towards the ceiling, keeping them straight and together.
4. Slowly lower your legs to one side, keeping them as straight as possible.
5. Use your obliques to bring your legs back to the center.
6. Lower your legs to the other side, again using your obliques to control the movement.
7. Continue swinging your legs from side to side in a controlled manner for 8-10 repetitions.
8. To increase the difficulty, you can try extending your arms overhead or holding onto a stability ball between your legs.
Remember to breathe throughout the exercise and focus on using your core muscles to control the movement. Avoid using momentum to swing your legs, and instead focus on engaging your muscles to maintain stability.
Equipment required
No equipment required