For example, begin with a Charleston Kick on the right leg, and instruct the class that they will be doing continuous repetitions on that same leg for a minute. Have students start the movement with a bounce on their left leg to assist with the rhythm and momentum for the right leg. Next, have them glue the left foot to the floor and continue kicking with the right. Now ask them to open the space between the ribs and the pelvic bones and lift the spine as if their ribs were the sill of a window opening for some fresh air. Encourage them to keep their window sills lifted and now freeze their left hip joint to eliminate any rocking of the pelvic girdle while performing the Charleston kicks with their right leg.
Arms can be mobile to assist with stabilization.
Further challenge students if the water is warm enough by having them place one palm on their abdomen and one on their lower back to be mindful of proper spinal alignment. In order to take this exercise one step closer toward the Pilates Method, ask students to exhale with the kick and inhale upon the return. Breathing is a vital component of Pilates based instruction, and the inhalation usually signals the preparation for movement. On land, this movement is performed in mat classes or on the equipment against gravity or spring loaded resistance. Another example would be to emphasize a hollowed out sensation in the abdominals during standing tuck jumps.