Pilates Mat – Leg Pull Front/Prone

This Pilates Mat exercise is one that I commonly teach. I teach this a lot because there are so many benefits to the body with this. One big benefit of practising this piece is you develop a stronger core. I once came across a research that says that a strong core is one that can stay in the full plank position for 3 minutes. And if you have attempted that, you will realise it is no easy feat, ESPECIALLY if you do it properly.

Pilates Mat can really strengthen your core muscles

This statement is so so true, especially in my own opinion. When I first started practising Pilates Mat work, I often found it challenging to do any mat exercise. I wonder if it was because every exercise was difficult? Then I realised that it wasn’t that every exercise was difficult, just so my core/abdominals were weak. When we use our core/abdominals effectively, we can be really efficient and find an exercise easier. I think when we talk about core muscles, we usually think lots of crunches will help. In actual fact, that helps with our rectus abdominis (6 packs) but not the deep abdominals, Transverse Abdominis (TA). The TA is what is really useful to us and strengthens our posture and back.

This Pilates mat exercise really strengthens our TA

The Leg Pull Front gives us a chance to really work our TA, only if we use it consciously. I would encourage you to review our breathing video which was posted in April. Click Here for breathing video! When you practise this breathing in Leg Pull Front, you end up really working those deep abdominal muscles. However I have seen too many people doing this Pilates mat exercise without engaging the TA and they really struggle to even stay up. But if you really use the TA, you can be up for so long that it may just surprise you!

but Pilates Mat does not only work our TA, there are other benefits

The arms are also involved a lot. And what keeps the arms stable are our shoulder blades that glides down (More specifically internally rotate) during the movement. The Achilles tendon are also given a stretch here while giving us a chance to also work on our balance when 1 leg is lifted off. Oh and when 1 leg lifts off, because the pelvis stays at the same height without moving, the back of the thigh (hamstrings) and butt (gluts) also get a chance to work! Pilates Mat really works many body parts but yet as one unit. Hence I believe if you start practising it, you will experience significant changes to your bodies and life!

Enjoy this Pilates Mat video and give your comments on your experience!