Pilates Leg Pull Facing Down (Lv 1)
Lie facedown on a mat with hands by shoulders. Engage your core muscles to stabilize your lower back and shoulders.
Exhale, and push up into a half-pushup position (bodyweight in hands and knees).
Hold the half-pushup position and exhale as you extend and lift one leg from the ground as high as you can without arching your back.
Inhale, and lower your lifted leg back to the ground, then immediately exhale and as you repeat the motion.
Without leaving the pushup position repeat the leg lift until all repetitions are complete then switch legs and perform the motion on the other leg. You can also alternate until all repetitions are complete.
This beginner version of this Pilates exercise upon your core muscles and also incorporates the glute and hamstring muscles with the leg lifts. To get a toned core with this, be sure to keep your pelvis and torso stabilized throughout the motion; don’t let them tilt or twist. This move utilizes multiple muscles, from the shoulders to the knee joints, providing total body toning without a single piece of equipment. This naturally has a very small range of motion; don’t force range of motion with jerky or bouncy movements. Once this variation is easy, move up to the next hardest version (level 2).