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Leg Series Beats on the Pilates Spine Corrector

IntermediateStrengthTier T3

A leg move on a Pilates spine corrector. You lie draped back over the arc, frog your legs out to the high diagonal, work them open and closed for eight beats, then hug them together and lower them a little.

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

  • Lie draped back over the spine corrector with the heels hugging together in the frog position and the gaze straight up to the ceiling.
  • Keep the collarbones and shoulders wide on the back.
  1. A woman lies draped back over the spine corrector arc, knees bent out wide in a frog with the heels hugged together and her gaze straight up.

    Step 1 of 5

    Lie back over the corrector, heels hugged together, gaze to the ceiling.

  2. Her legs have frogged out to a high diagonal, straight and together, toes pointed, while her back and gaze stay on the arc and the ceiling.

    Step 2 of 5

    Frog the legs out to the high diagonal, gaze still up.

  3. Her legs are mid-beat - partway open - while her heels stay connected, capturing the open-close action and the squeeze hold.

    Step 3 of 5

    Work the legs open and closed for eight beats, then hold the heels together.

  4. Her legs are lowered a small step down from the diagonal, still straight and hugged together, ready for the next beat set.

    Step 4 of 5

    Hug the legs together, lower them a little, and repeat the beats.

  5. A woman lies draped back over the spine corrector arc, knees bent out wide in a frog with the heels hugged together and her gaze straight up.

    Step 5 of 5

    Lie back over the corrector, heels hugged together, gaze to the ceiling.

Safety Information

Warning: it may not be ideal for some 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.