ADVANCED EXERCISE

THE LEG PULL

The full exercise should only be attempted when you have completed both beginner and intermediate levels of the Pilates exercises. However the preparation exercise can be attempted at beginner level.

Preparation Plank

Rest your forearms, at shoulder distance apart, on the floor. Before attempting the lifted position, rest your body on the floor. Prepare for the lift by contracting into your deep abdominals. Your knees and feet will stay on the ground, while your hips lift in alignment with your back and head. Maintain holding the deep abdominals inwards throughout the lifted position and carry on breathing. Aim to build up the amount of time of holding strongly into this position. Try 15secs to start with and build to 45secs or more.

Full Plank

The set-up position is the same as for the Preparation Plank. To prepare curl your toes under and then contract deep abdominals. Lift the whole of your body in alignment so that your head, back, hips and heels are in a line. Maintain holding the deep abdominals inwards throughout the lifted position and carry on breathing. Aim to hold this position for 30secs to start with and then build up to 60secs.

Leg pull

Set your body into a push-up position, with your hands underneath the shoulders.
Your arms are straight and there should be a straight line from your head through to your heels. Your neck stays lengthened and avoid sinking it into your shoulders. Feel like you are pushing your heels towards the floor. To prepare, contract the deep abdominals and breathe in. As you breathe out, lengthen and lift one leg. Return your foot back to the floor to breathe in. Alternate between each leg. Keep the whole body holding into alignment throughout the leg lifts.

Repeat 2-3 times on each leg.