Pilates exercises explained

Walking on the Spot Elephant

The Pilates exercise "Walking on the Spot Elephant" is an exercise which, in addition to strengthening the shoulder girdle, gently mobilizes the ankle joints as well as the ISG in a head-over-heels movement. The posterior fascial chain is stretched on the one hand and strengthened on the other.

Preparatory for this exercise are "Knee Lift" and "Elephant 1".

Exercise description

Starting from the quadruped position, inhale and lift the pelvis into an inverted V. Extend legs as best you can. However, this is not the primary goal.

Alternately lift one heel and lower it again. Then turn the pelvis up sideways. The brood spine may move slightly with it. Breathing flows with it.

Repeat the heel switch 6 to 8 times and then lower the knees all the way to the floor again.

Pro Tip From Maria

Imagine being pulled by an imaginary string from your tailbone to the ceiling, while at the same time flattening a small soft ball alternately with your heels.

If you consciously let your sternum reach toward your thighs in the inverted V position, you will feel the muscles between your shoulder blades even better.