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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!
* Works all the "powerhouse" muscles - including those of the shoulders, the abdomen and the buttocks.
* 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.
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