Footwork

This exercise is a staple in the Pilates repertoire and is very important as a warm-up and a way to work the intricate muscles of the lower body, specifically the foot. ItÌÎÌÌ´å«s quite an involved exercise series, so this Go Deeper is much longer than our other exercises. A lot of detail and tips are given to help the instructor understand this essential exercise.Start Position:Begin supine on the carriage with your pelvis and spine in neutral and your headrest up. Feet on Footbar and arms resting by your sides.To Perform the Exercise:Toes Apart / Heels Together: Place the balls of your feet on the footbar apart and your heels are gently pressed together, creating a ÌÎÌÌÎå´VÌÎÌ_ÌÎÌ¥ shape with your feet. Knees should follow the line of the feet and be about shoulder width apart. Inhale as you press the carriage out extending the knees and bringing the legs together and exhale to return the carriage to the stopper. Repeat 8-10 repetitionsToes Wrapped: Place the balls of your feet on the footbar and gently wrap your toes over the top of the bar. Your legs are together. Inhale as you press the carriage out extending the knees and exhale to return the carriage to the stopper. Repeat 8-10 repetitionsHeels on the Bar: Place the heels of your feet on the footbar and dorsiflex your ankles. Your legs are together. Inhale as you press the carriage out extending the knees and exhale to return the carriage to the stopper. Repeat 8-10 repetitionsHigh Half Toe: Place the ends of the balls of your feet on the footbar and plantarflex your ankles. Your legs are together. Inhale as you press the carriage out extending the knees and exhale to return the carriage to the stopper. Repeat 8-10 repetitionsLower and Lift: Place the ends of the balls of your feet on the footbar and plantarflex your ankles. Your legs are together. Inhale as you press the carriage out extending the knees. Then exhale as you dorsiflex your ankles to lower the heels. Then inhale as you plantar flex the ankles to lift the heels back up. Exhale to return the carriage to the stopper. On each subsequent repetition add an addition lower and lift. Complete 6 repetitions

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