The Pilatesology Encyclopedia

Goals & Benefits

  • Strengthens the abdominal muscles while stretching the hamstrings and strengthening the legs.
  • Legs pulse twice to deepen the stretch in the hamstrings.
  • Keeps the rhythm of the work while increasing stamina.
  • Holding the body steady while the legs work in a large range of motion encourages stability in the torso.

Tips & Cues

  • Elbows bend out to the side, connecting the arms to the upper abdominal muscles.
  • Center of the body deepens and roots the center to the mat.
  • Make sure the upper back remains long and the shoulders do not round forward.
  • Control both the lifting and lowering of the legs.