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Leg Pull Down  and Leg Pull Up

4/28/2020

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These two exercises provide a wholly integrated, challenging core workout.  Both are variations of plank or reverse plank/table position.  They require extensive weightbearing through the wrists and shoulders plus mid-back and glute strength.

  • Leg Pull Down: 
  • Begin with a strong plank position; wrists under shoulders actively driving the ground away to create mid-back strength and stability.
  • From head to heels, your body resembles a long, straight line
  • Inhale and raise one straight leg. Stay centered and lifts the ab muscles
  • Exhale and stretch the standing heel back for 1-3 pulses. Replace the outstretched leg and repeat on the opposite side.
  • Leg Pull Up:
  •  This exercise requires extra work from the buttocks and mid-section; otherwise your body tends to fold in half
  •  For a modified variation, imagine a table top where your goal is to be absolutely level in the hips. Challenge the position with single leg lifts and kicks
  • The full expression begins with the hands behind you and the backs of the legs together to begin.
  • Press your hips up, establishing a long diagonal line similar to a reverse plank position.
  • Toss one leg up as high as possible while keeping hips lifted and the body level.
  • Lower the leg without sinking the pelvis. Strong arms and a long neck help you maintain the lifted shape.
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Tiffany Larson, Power Pilates instructor, occupational therapist, and personal trainer provides small group and personal training within her home studio in West Bend, Wisconsin.
​hometrainingllc@gmail.com
Photo used under Creative Commons from sigsegv