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Leg Series Walking 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 with pointed feet, then hold one leg still and reach the other down about a foot, one step at a time.

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

    Step 1 of 5

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

  2. His legs have frogged out to the high diagonal, straight and together with pointed feet, the back and gaze unchanged.

    Step 2 of 5

    Frog the legs out to the high diagonal with pointed feet.

  3. His right leg has reached about a foot below the diagonal while the left leg holds still at the diagonal - one leg moved, one held.

    Step 3 of 5

    Hold one leg still and reach the other leg down about a foot.

  4. He is further into the walk - the legs offset the other way as the second leg steps down to meet and pass the first, still one leg moving.

    Step 4 of 5

    Hold that leg still and reach the other leg down, one step at a time.

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

    Step 5 of 5

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

Safety Information

Start from the frog position draped back over the corrector, frog the legs out to the high diagonal with pointed feet, then reach one leg down about a foot at a time while the other holds still, up to six steps, and walk back up the same way, hugging the heels at the top. 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.