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If you are looking a for a quick pilates reference, take a look at this pilates animation. This a quick & easy, clearly explained diagram of the pilates mat exercise: Classical Pilates for Beginners: Leg Pull Front Support. Pilates exercises focus on breathing, alignments of the spine & build strong torso muscles.
Setup for Leg Pull Front Support:
* Lie on your front, place your hands under your shoulders, and dtoes on the mat.
* Nose to the mat, scoop your abdominals off the mat.
* Work your glutes and lengthen your legs away.
Action for Leg Pull Front Support Preparation.
* Roll your shoulder blades strongly away from your ears, and exhale as you push the mat away from you.
* Breathe normally and hold for 10 seconds
* Exhale to lower.
Classic Pilates Cueing:
* Scoop deep! Head to heel like steel!
Purposes:
* Works all the "powerhouse" muscles - including those of the shoulders, the abdomen and the buttocks.
Precision Points:
* Work hard to roll the shoulder blade down toward teh small of your back.
* Elbows close to your sides at all times.
* Lengthen your neck away.
* Clench the buttocks and press back through your heels.
Modifications: Don't let an injury or weakness stop you! There is always a modification. Take your time and find the right one for you. If in doubt, seek advice!
* Wrist problems ("carpal tunnel") - place a towel under the wrist, or support your weight on your forearms.
* Shoulder blades lifting away from the back, or lower back arching: Reduce the load on your shoulders and back by bringing your knees to the ground.
Do the beginner pilates move Leg Pull Front Support
Click through to watch this video on net.nz
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