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Standing Pilates Legwork Exercises


Updated August 10, 2013

1 of 8

Standing Pilates Legwork Parts 1 - 2
standing pilates exercises

Standing Pilates Footwork

(c)2010, Marguerite Ogle

Standing Pilates exercises are wonderful for helping develop balance. They challenge all the good posture muscles like the abdominals and back extensors; and they are good leg shaping exercises that work the feet, thighs, and calves as well.

The two standing Pilates legwork patterns you will learn here are appropriate for beginners and for advanced practitioners. Once you learn these patterns and you can sneak them in anywhere - at the office, at home, or as warm-ups for other workouts. You might recognize these exercises as they are often shown in magazines as good inner thigh exercises. They are, among other benefits, but read these instructions to make sure you get the most out of them.

Part 1
Stand facing a wall. Be far enough away to feel comfortable, but close enough that you can keep your shoulders settled on your back as you rest your fingertips lightly on the wall for extra balance.

Set your posture: Your ankles, hips, shoulders and ears are in one line: feet point forward, legs parallel directly under you, pelvis is neutral - not tucked or tilted forward, abs are pulled in and up firmly, ribcage in line with the hips - not popping forward, long spine with natural curves, chest open, shoulders relaxed, gaze straight ahead.

Part 2
Bend your knees so that your knees track over your toes, not beyond. Go straight down with an oppositional feeling of lift through your center. Don't let anything else change. Don't tip forward or back or let your legs lose their alignment.

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