Pilates exercises explained
Leg Lift
In the Pilates exercise "Leg Lift" we learn to control the movement of the legs from the abdominal muscles without the pelvis swinging along. The pelvis must therefore be stabilized by the deep abdominal and back muscles, while the deep abdominal muscles as well as the hip flexors lift the leg.
This exercise trains the muscles to keep the pelvis stable during increasingly challenging exercises, thus also protecting the back.
Exercise description
Exhaling engage the Core muscles and lift one leg up from the hip joint. Inhaling hold the leg in Table Top with the head of the thigh sinking slightly into the socket. With the next exhalation, lower the leg back to a right angle.
Repeat the same movement with the other leg.
We repeat the exercise 4 times per side.
Frequently asked questions
Can my lumbar spine sink into the mat when the leg is in Table Top?
Yes, the lumbar spine sinks slightly toward the mat into a slight imprint position, but it should not be pressed into the mat.
Pro Tip From Maria
Put your hands on the lower abdomen and feel how it is activated when lifting from the leg.
Eye contact goes in the direction of the legs. Try to maintain this contact.
Video with the brief explanation of the Pilates exercise Leg Lift
Most common errors
The right angle between the upper and lower leg decreases.
The entire spine moves with it. Provide more stability.
The power is not primarily drawn from the center, but only from the hip flexor.
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