Leg pull in prone preparation level 1 and level 2 with a nice child’s pose stretch at the end!
A fantastic exercise to work on deep “core” and shoulder “core” alongside neck control. This is high level scapula-thoracic and limbo-pelvis retraining so only try this at home if you don’t have acute back or neck pain.
Combining isolated movements at the start to then incorporate whole body and further challenge into a plank.
This exercise harder than it looks and very effective when taught correctly! The hand placement and thoracic spine position is important to best engage serratus anterior, a key scapula muscle.
The pelvis position is important to place the pelvic floor and deep abdominal muscles in their optimal length to assist stability. For those anatomy and biomechanics nerds (like me!) consider your pelvic floor anatomy and attachments, in particular the levator ani to the obturator internus (rotator of the hip). Makes sense how important the pelvis and hip movements are in relation to the pelvic floor function.
APPI Pilates leg pull in prone preparation level 1 and level 2 is just one of the many exercises taught on APPI's Matwork Certification series. You can find out about APPI's Matwork Certification series by downloading a Clinical Pilates info pack.