Pilates Training – Leg Pull Back/Supine

In a Pilates training program, you would always find yourselves working the whole body and this mat Pilates exercise really does that for us. I am going to talk about the “MAGIC 3″ (Steve Jobs often emphasize the 3 main points in his presentations) areas this Pilates Mat exercises encompass. Practise this mat Pilates exercise with these 3 things in mind and most likely you would be doing it better than ever.

1. The core stabilizing muscles

2. The Leg muscles

3. The upper back muscles

Pilates Training has to involve the Core

Most people associate Pilates Training with core training and is evident in the Leg Pull Back/Supine. Our deep abdominals (transverse abdominis), the obliques and rectus abdominis all helps to stabilize the front of the spine, while the back muscles like the erector spinae stabilizes the back of the spine. Together they form the core of the body. Hence when doing this piece, Pilates breathing is really important. Please go to Pilates Breathing to revise before you attempt this piece. In that breathing video, I mentioned how the breathing allows us to form a brace around our body (that acts like a girdle or corset around our waist). It is this technique that can help you involve the core yet moving the limbs with ease. Most people who can’t keep their back straight in this exercise probably did not breathe to help make this exercise easier.

and Pilates Training does not neglect our legs

In any Pilates training, I always like to tell my students that our body is like a building and our legs are the foundation. Those that you see being constructed during the piling period of a construction. When there is misalignment in the legs, there is a high chance of a misalignment in the rest of the upper body. In this Pilates mat exercise, there are 2 things happening at the same time. The leg on the floor recruits the hip extensor muscles such as our butt (gluteus maximus) and back of the thigh (hamstrings). The leg in the air allows us to work our hip flexors. When you do this piece, please press your feet into the Pilates mat to emphasize the use of the hip extensors. It will really help your body stay in a straight line.

A good pair of arms will help with your Pilates Training

Finally having a good pair of arms really is essential if you want to eventually go on to more advanced Pilates mat exercises. When I talk about arms, I always like to bring the focus to our back muscles, specifically those that helps with stabilizing our shoulder blades. Without that, our shoulders will be shrug up in this exercise. While you focus on pressing the foot onto the mat, keep your shoulder blades down and back. This is especially important in this exercise because we have a tendency to elevate our shoulder blades when our arms goes behind our bodies (shoulder extension). If you are familiar with muscles, you would want to think about your lower trapezius and latissimus dorsi to help you. I would say the more you do these, the lesser you would feel in your wrist.

This piece is always challenging but I believe you have what it takes to do it well. Review the 3 areas above for BEST results!

Enjoy this Pilates training video and give us your comments on what you experience!

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