Welcome to Anatomy in Action!
When it comes to Pilates, understanding the muscles involved + the principles behind each exercise can help to maximise its effectiveness + unlock its full potential for physical + mental well-being.
Enjoy diving into the depths of technique + mastery as we explore exercises from both the classical + contemporary repertoire.
This week, Feet in Straps - Frog + Leg Circles.
Among the many exercises performed on the reformer, Feet in Straps stand out as everyone's favourite - not only because they are effective for building strength, flexibility + control, but because it just feels so damn good!
What makes it so magical, you might ask?
Feet in Straps: a brief overview
Well, Feet in Straps involves lying supine on the reformer with the feet secured in the straps attached to the pulleys at the back of the reformer. This setup offers both support + resistance, allowing for a wide range of motion from the hip joints, while engaging multiple muscle groups simultaneously.
It is this supported range of motion that makes Frogs + Leg Circles feel so restorative - imagine trying to do these on the mat with your legs just free-styling in the air! (Exactly - not so relaxing, right?)
Activating for Action:
Core Muscles: The deep core muscles, including the transverse abdominis + pelvic floor muscles, are engaged to stabilise the pelvis + spine throughout the movement.
Hip Flexors: Muscles such as the iliopsoas are activated during the leg movements, especially during the lifting + lowering phases.
Inner Thighs (Adductors): The adductor muscles are recruited to bring the legs together during the Frogs exercise.
Glutes: Both the gluteus maximus + medius play a crucial role in stabilising the pelvis + controlling the movement of the legs from the hip joints.
Quadriceps + Hamstrings: These muscles work together to extend + flex the knee joint during leg movements.
Additionally, Feet in Straps reminds us of a fundamental concept behind every Pilates exercise: the two-way stretch - full activation of the body while stretching + extending it with oppositional forces.
You can say what Pilates is in three words. Stretch with Strength and Control. - Romana Kryzanowska
So, when it comes to Feet in Straps series, with the feet supported by the straps, it's easy to think it's all about the legs but ss the legs reach away, it's important to feel the spine reaching in the opposite direction, which requires activation of the core (abdominals, pelvic floor, back, sides of the torso, glutes).
Finding Your Best Frog:
The Frog exercise involves bending + extending the knees while keeping the heels together + soles of the feet pressing into the straps. This movement primarily targets the inner thighs as well as the flexors + rotators of the hips, but of course it also requires involvement of the core.
Basic Technique:
Lie supine on the reformer with the feet in the straps. Legs are externally rotated from the hips with knees bent + heels together.
Inhale to prepare + exhale as you press the legs away from the body, straightening the knees (without locking them) to about a 45º angle.
Inhale to return to the starting position, bending the knees + keeping the heels together.
Heavenly Leg Circles
Leg Circles involve moving the legs in circular motions while maintaining stability in the pelvis + spine. This exercise helps to simultaneously strengthen, mobilise + release the hip flexors, whilst activating the outer thighs + abdominals (yes, we're talking two-way stretch!)
Basic Technique:
Lie supine on the reformer with the feet in the straps. Legs are parallel + pressing together, lengthening towards the ceiling.
Inhale to prepare then externally rotate the legs as you open them to the sides of the room, circling them around + down over the footbar (about 45º)
Bring the legs together + back to parallel, inhaling to lift them towards the ceiling above the pelvis.
Reverse the direction of the circles after a few repetitions - exhaling to lower the legs in parallel over the footbar; inhaling to rotate + open wide to circle the legs around to the ceiling.
The Magic Beyond Muscle Activation:
It's well known that inversions - where the hips are above the heart - can help to tap into the parasympathetic nervous system (our rest + digest response). Although in Frog + Leg Circles the hips aren't lifted, these foundational exercises from the Feet in Straps series can still help to calm the nervous system because the feet are elevated in a supported position. If you're familiar with the Yoga asana Legs Up The Wall (or Viparita Karani), you'll know how calming this position can be!
Once these exercises have been mastered, you can move onto the more advanced moves in the series - Short Spine Massage, Long Spine + High Frog - which all require a lift of the hips in the air + feel oh-so good on the spine. They also need the recruitment of the two-way stretch, which we'll talk about in our next post!
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