Day 260- Leg Pull Front with Circles

This exercise adds even more movement of the leg, which will challenge the axial length of the spine even more.

To do this exercise you will need a mat.  Start in a quadruped position, Inhale to prepare and then exhale as you lengthen one leg and then the other behind you into a plank position.  Inhale again into the back of the ribs and then exhale as you lengthen one leg into the air and then make five circles with that leg.  Inhale to replace the leg to the floor and then exhale and repeat on the other side.  Repeat 3-5 times alternating sides.

Things to think about

As you circle the legs, it is important to remember the length of the thigh.  If you keep the front of the thigh long, then you’ll be able to circle the leg with out moving the pelvis.

If this exercise is hard on your wrists you can make fists and allow the knuckles to support the wrists and the palms.

Day 234- Single Leg Pull with Head Down

This exercise is a preparation for the classic Pilates Single Leg Pull exercise.

To do this exercise you will need a mat.  Start by lying on your belly with your legs long beneath you.  Use your hands to make a pillow for your forehead.  Inhale as you reach your through your big toe, which puts gentle tension and support through the hip flexor.  Then exhale as you bend your leg and reach your heel towards the ceiling.  Inhale to release your leg to the floor and exhale as you reach the other leg to the ceiling.

Things to think about

The length of the front of the pelvis is key in this exercise.  Be sure that the pubic bone stays connected to the ground as you bend each leg.

Because this exercise alternates the use of the legs, it is important to use the deep lower abdominals to support the pelvis.