|
|
|---|
(1) Learning Pilates from other than a real live instructor is not easy,
and does carry some slight risks. You should (in addition to these notes)
attend a course of certified Pilates mat sessions.
This is the safest way to learn, and it's also a lot of fun!
(2) Please ensure that you are competent in "Pilates Contrology".
(free pdf e-book).
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!
(Classical Pilates Technique: Leg Pull Front Support, Scroll right>>>...)
|
Classical Pilates for Beginners:
Leg Pull Front Support
Level: Beginner, Repetitions: One only, hold for 10 seconds.
Previous Exercise:
Swimming
(In classical Pilates Exercise, Swimming preceeds the Leg Pull Front Support).
|
|
Next Exercise:
The Seal.
Sit in the center of your mat facing forward...
|
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:-
Classical Pilates Technique: Leg Pull Front Support, © Bruce Thomson, EasyVigour Project
|
|