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Leg Series Helicopter on the Pilates Spine Corrector

IntermediateStrengthTier T3

A leg move on a Pilates spine corrector. You lie draped back over the arc with legs lifted, send one straight leg to the ceiling and the other away, then circle the legs so the high leg becomes the low leg.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set up on the spine corrector in the frog position, heels hugging together, gaze straight up to the ceiling.
  • Frog the legs to the high diagonal before the first circle.
  1. A woman lies draped back over the spine corrector arc with her legs folded in frog, heels hugging together and knees open, gazing up.

    Step 1 of 5

    Start from the frog position on the spine corrector, heels hugging together, gaze up.

  2. Her legs have extended from frog to the high diagonal and split - one straight leg reaching to the ceiling, the other reaching away toward the mat.

    Step 2 of 5

    Frog the legs to the high diagonal, then work one straight leg to the ceiling and the other away.

  3. Her legs are mid-circle - the leg that was toward the mat rising as the ceiling leg lowers, both tracing a controlled circle.

    Step 3 of 5

    Circle the legs so the lower leg becomes the higher and the higher becomes the lower.

  4. Her legs have joined side by side reaching to the ceiling, still supported over the arc, ready to split the other way.

    Step 4 of 5

    Bring both legs together reaching for the ceiling, then switch and repeat.

  5. A woman lies draped back over the spine corrector arc with her legs folded in frog, heels hugging together and knees open, gazing up.

    Step 5 of 5

    Start from the frog position on the spine corrector, heels hugging together, gaze up.

Safety Information

Warning: this is Intermediate/Advanced and may not be ideal for those with low back or hip issues. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.