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Rocking on the Pilates Mat

IntermediateStrengthTier T3

You lie face down with your legs together, bend both knees, and reach back to hold both feet or legs. You lower your chest and pull on your legs three times, then press your feet into your hands to rock.

Targets: Spine Chain (Full 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

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie prone on the mat with the legs together, bend both knees and reach both arms back to grab both feet or legs at the same time.
  • Lower the chest and pull on the legs to connect the upper back before lifting.
  1. He lies prone on the mat, his knees bent, his arms reached back with both hands gripping his feet, his chest resting low.

    Step 1 of 5

    Lie on your stomach with your legs together, bend both knees and reach your arms back to grab both feet or legs at the same time.

  2. His chest is lowered as he pulls on his feet with both hands, his upper back engaged and the fronts of his thighs opening, his legs still bent.

    Step 2 of 5

    Lower your chest and from your back pull on your legs three times to connect to your upper back and open the front of the thighs.

  3. His feet press into his hands so his legs lift his chest off the mat, his trunk arched up and reaching forward, his thighs light on the mat.

    Step 3 of 5

    Press your feet into your hands and let your legs lift your chest up as you reach it forward.

  4. He is mid-rock tipping toward his chest, his body seesawing over the front of his trunk, his feet still pressed into his hands.

    Step 4 of 5

    Using your hamstrings, lift your legs to tip onto your chest, then press the legs away to tip back onto your thighs; repeat three to five times.

  5. He lies prone on the mat, his knees bent, his arms reached back with both hands gripping his feet, his chest resting low.

    Step 5 of 5

    Lie on your stomach with your legs together, bend both knees and reach your arms back to grab both feet or legs at the same time.

Safety Information

The rocking comes from the strength of the legs and hamstrings, not the head. Warning: this is Advanced and is not ideal with lower back 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.