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Leg Series Rolling In and Out on the Pilates Spine Corrector

IntermediateStrengthTier T2

A knee circle on a Pilates spine corrector. You lie draped back over the arc with knees hugged together and gaze up, and circle both knees as a pair from one side to the other.

Targets: Lumbar Spine

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

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Drape back over the spine corrector arc with the knees hugged together and the gaze to the ceiling.
  • Reach the spine long across the barrel with the collarbones wide before the first circle.
  1. A man lies draped back over the spine corrector arc with his knees hugged together and folded, gazing up.

    Step 1 of 5

    Drape back over the spine corrector arc with the knees hugged together and the gaze up.

  2. His knees are mid-sweep toward one side, still hugged together, his shoulders wide on the arc.

    Step 2 of 5

    Begin to circle the knees from center toward one side.

  3. His knees trace the bottom of the circle - low and across toward the far side, still together.

    Step 3 of 5

    Continue circling the knees around the low point toward the other side.

  4. His knees have returned toward center still hugged together, poised to circle the other way.

    Step 4 of 5

    Bring the knees back to center, ready to reverse direction.

  5. A man lies draped back over the spine corrector arc with his knees hugged together and folded, gazing up.

    Step 5 of 5

    Drape back over the spine corrector arc with the knees hugged together and the gaze up.

Safety Information

Warning: this is Beginner/Intermediate 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.