THE STAR

ADVANCED

Performing the ambitious Star exercise targets the upper and lower body, and demonstrates a mastery of Pilates techniques. Allow space for the muscles in all the limbs to lengthen, and maintain balance by eliminating movement in the shoulders and the rest of the body.

Sit on the side of your hip and prop yourself up on a straight arm, with fingers facing away from your body.

Bend your knees and keep your ankles close together, placing your top foot in front (you should be sitting in the Mermaid position).

Inhale, press the supporting arm into the floor, and come up into your side plank.

Straighten your legs and lift up your hips, reaching your free arm to the sky, keeping the lower arm strong and stable.

Exhale, and press the edge of your bottom foot onto the floor as you raise the top leg above the level of your hip.

Inhale, and kick your top leg straight out in front of you.

Flex your foot and try to touch your toes by reaching forward with your top arm, without bending at the waist.

Exhale, and kick your leg behind you, pointing your foot.

Squeeze your buttocks and keep from arching your back as your top arm reaches for the sky. Repeat sequence three to four times on each side.

ANNOTATION KEY

Bold text indicates active muscles

Gray text indicates stabilizing muscles

* indicates deep muscles

DO IT RIGHT

LOOK FOR

• Lifting your hips up high to take the weight off of your upper body.

• Maintaining stable shoulders by pressing out of the arm and into the floor.

• Trying to keep body movement to a minimum with movement of the arm and leg.

• Pressing through the fingers if the wrist is starting to hurt from pressure.

AVOID

• Allowing your body weight to sink into your wrist and shoulder.

• Pitching forward as you go. Keep your arm directly alongside your ear as you stretch forward.

BEST FOR

• transversus abdominis

• rectus abdominis

• obliquus internus

• obliquus externus

• vastus lateralis

• vastus medialis

• rectus femoris

• sartorius

• triceps brachii

• deltoideus

QUICK GUIDE

TARGET

• Abdominal muscles

• Thigh muscles

BENEFITS

• Strengthens upper body

NOT ADVISABLE IF YOU HAVE

• Wrist issues

• Neck pain