One Leg Bent Pilates Reformer Exercise

Video Transcript

"Hi! My name is April Plank with the Yoga Etc. Studios on behalf of Expert Village. In this clip we will be working the single leg work, one leg bent on the reformer. Helen is going to be helping me with this today. Thank you very much for being here. So I am going to have you start by sliding your feet down to the balls of your feet and bringing your feet hips distance apart so that those feet are right underneath the sitting bones. We will lift this leg up into a tabletop position. Now on tabletop, the knee should be right in line with the hip and the knee to the ankle should be just about parallel to the floor, so we will lower it just a little bit. So this is going to start to work the obliques because she is going to have to stabilize her abdominals as she moves just with this leg. So we will inhale and take the carriage out full extension through the right leg and as you exhale, just come back and maintaining this leg exactly as it is. Good, inhaling and extending. Using that pilates breath as you come in, blowing out through the mouth, drawing the ribs down, drawing that trans abdominal in. Great job. So the single leg work is a lot more advanced than the double leg work because you have the tendency for the hips to start to rotate and move so she is really working hard to keep those hips square and to keep her pelvis neutral. Nice work. Let's do three more, just like that. Full extension, not locking the knee out and exhaling. Good. Two more engaging through that quadriceps and coming back in and this will be the last one. Full extension and back all the way into the bar. Just go ahead and set that foot down and we would repeat that on the other side as well. And that was the single leg bent of the single leg footwork on the pilates reformer. "