Knee folds is a fundamental Pilates exercise which is usually done lying on the back with the knees bent. Whether you do knee folds on the mat or on the exercise ball, the focus is on abdominal control, and on learning to move each leg freely in the hip socket while keeping a stable pelvis. Taking the exercise onto the ball just adds a little more stability challenge for the abs, and it's fun.
Look to knee folds to train the abdominals to stabilize the back and pelvis as we move in everyday life.
See knee folds on the mat.
Look to knee folds to train the abdominals to stabilize the back and pelvis as we move in everyday life.
See knee folds on the mat.
Difficulty: Easy
Time Required: 2 minutes
Here's How:
- Sit on your exercise ball with your feet flat on the floor.
Check your posture: Sit up tall with your shoulders directly over your hips. Your legs and feet are parallel, about hip distance apart.
You will do this exercise in neutral spine. That means that though your abs are pulled in, the natural curves of your spine are still present and your sit bones are pointing straight down to the floor. It is tempting to roll the ball under a bit to make the back flat, but don't let that happen. - Relax your shoulders and allow your chest to be open. Let your shoulder blades slide down your back and place your hands on the ball as shown. One can also extend the arms out from the shoulders, parallel to the floor.
- Make sure your abs are pulled in and your spine is in neutral as you lightly lift one foot off the floor.
When you make this move, the idea is to keep the rest of the body absolutely still (not hard as a rock, just still). - Place your foot back on the floor -- lightly, with control.
Do the same exercise with the other leg.
Repeat the exercise 5 times for each side, alternating legs.
Tips:
- An exercise ball should always have a little give to it. In the photo above, our model's ball is squishy, making the ball more stable and the exercise easier. A ball that is too soft is not good either as it distorts the relationship between the hip and leg.
Read: Tips on Exercise Ball Sizes - If you have difficulties with balance or back problems, do knee folds on the mat.
What You Need:
- An Exercise Ball (aka fitness ball, stability ball, Pilates ball)
