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How To: The Russian Splits

Instructor: Kristine Chaussard
Level: All Levels

Focus :

The Russian splits focuses on legs, both strength and stretch, balance and some upper back muscles.

Equipment Needed :     

Reformer.

Exercise Level Rating :     

This exercise is considered an advanced level exercise. But this tutorial is FOR EVERYONE! 😉

The Course of this Class :    

The Russian splits is a fabulous exercise for working your way into the front splits, developing more balance and also getting to lengthen through hamstrings and hip flexors. Because the front foot is in full contact with the carriage, and the back foot is classically turned out; this particular position generally helps people feel more secure and therefore is a great way to work those splits. We cover the three variations of this exercise, breaking down body positioning each time; and, we’ll talk about how to engage muscularly through the movements. We’ll provide a modification as a building block to help you eventually get to the place that you can lift that torso and be hands-free on the moving carriage.

Pilates depends on certain technical foundations, understanding these better will set you up for success in your practice; protect you from injuring yourself; as well as teach you the best alignment your body can achieve! Plus, practicing with the right form, you’ll get A TON more out of the exercise, your level will increase quickly if you stick to it, and so will your results!

See also these Tutorials/How To’s :

How To: The Front Splits, How To: The Roll Over, How To: The Short Spine, How To: The Long Spine

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