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Pilates Exercise of the Week No. 3 – SUPERMAN IN 4 POINT KNEELING

Hi everyone, this week’s Pilates exercise is what I call the Superman in 4-point kneeling. It is an exercise that will help to improve shoulder stability, upper back strength as well as glutes and hamstring strength. This great exercise gets a lot of bang for your buck!


  • Start in 4-point kneeling on your knees and your hands. Aim to have your shoulders above your hands and hips above your knees.
  • Start off by lifting your right arm and left leg. The aim is to try and hold the arm and leg in a position parallel with the floor.
  • Hold this position for a count of 5 seconds.
  • Then bring your hand and knee together and then straighten the arm and leg again and hold again for 5 seconds.
  • Repeat 5 times and then swap and work the opposite sides.
  • Aim to do 2 sets.