Coordination
Plane of Motion
Sagittal & Coronal
Spring Setting
Light / Medium
Light or Medium Long Arm Springs
Mid-Pole Hooks
Muscle Focus
Spinal Flexors
Rectus Abdominis, Internal Oblique, External Oblique
Keep the head & chest lifted off the mat.
Elbow Extensors
Triceps Brachii, Anconeus
Straighten the arms.
Resist the springs as the arms bend.
Shoulder Extensors
Latissimus Dorsi, Teres Major, Posterior Deltoid, Triceps Brachii
Maintain the downward pressure in the springs when the arms are straight.
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
Hold the legs in the air against gravity especially when straight during the open/close phase of the exercise.
Hip Abductors
Gluteus Medius, Gluteus Minimus, Tensor Fascia Latae
Open the legs.
Hip Adductors
Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus
Keep the legs together as the knees straighten & bend.
Close the legs together when coming from abduction.
Other Muscles at Play
Spinal stabilizers provide lumbo-pelvic stabilization.
Scapular adductors keep the scapulae retracted and stabilized.
Scapular depressors keep the shoulders down away from the ears.
Knee extensors straighten the legs.
Plantar flexors point the feet.
Objectives
Enhance core strength and flexibility in the hip flexors.
Use mind-body awareness to implement the Pilates principles of breathing, flow, and control.
Enhance pelvic stability by engaging the abdominal muscles.
Focus on breathing to synchronize the movement.