Footwork – Pilates V
Equipment:
Mat
Prop:
None
Difficulty (1-5):
3
Repetitions:
10
Main Body Position:
Supine
Spine Position:
Flexion
Part of Series?
Yes
Start Position 🏁
- Lie on back
- Feet in Pilates V (heels together, big toes a couple inches apart)
- Bend knees and pull in toward chest
- Knees hip width apart
- Hands behind head, fingers interlocked
- Elbows wide
- Chest lifted
- Tips of shoulder blades on mat
- Look at toes
Cues 💡
- Should feel abdominals firing
- Push head back into hands
- Leading with balls of feet, stretch legs out fully
- Bend knees and pull them deeply into chest
- Hips lift a touch off mat as knees pull in the last couple inches
- Watch tendency to gradually lower upper torso back down onto mat. Maintain chest lift at 100% of where it was in start position.
- The movement comes from the hip joint extending and flexing
Breathing 🫁
- Inhale (nose) to stretch legs out
- Exhale (mouth) to pull knees in
Modifications 🔧
- Angle legs higher
- Don’t stretch legs out fully
- Brings arms beside torso, instead of behind head, and let legs slide back-and-forth on hands
- Reduce reps