Pilates exercises explained
Oyster
The Pilates exercise "Oyster" is a very functional and at the same time gentle exercise for our hip and knee joints. It strengthens the hip muscles, buttocks and thigh muscles.
At the same time, the hip joint is also mobilized. This exercise is especially recommended for pregnant women and participants with problems in the hip or knee joint, as the gentle strengthening of the external rotators prevents internal rotation of the knee joint.
Exercise description
In the lateral position, the legs lie on top of each other at a 90 degree angle. The feet are in line with the upper body. The lower arm is under the head, the upper arm is supported in front of the chest.
Inhaling raise the upper knee from the hip joint towards the ceiling, keeping the inside of the foot edges together. On the exhalation, lower the leg back down in a controlled manner without losing activation.
Repeat the exercise 6 to 8 times on each side.
Pro Tip From Maria
While moving, imagine that your legs are like a shell that opens and closes its "house".
Video with the brief explanation of the Pilates exercise Oyster
Most common errors
The edges of the feet lose the connection to each other.
The pelvis tilts backward away from the knee during lifting.
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