I wanted to break down a classic Pilates exercise, knee folds! This is a great exercise to help you establish great form and a super-strong transversus abdominis (the deepest layer of your core that wraps around your torso attaching to your spine). Enjoy!!
Start lying on your back with your legs in a table-top position. Bring your hands to your pelvis and check that your pelvis is square ie: Your hip points and pubic bone are in an even plane. Imagine that you could balance a bowl of water on your pelvis and it wouldn’t spill towards your belly button, or down towards your toes. If your tailbone is tucked under, or your back is flattened into the mat, you are in a posterior tuck. Be cautious of this position if you have a disk herniation–particularly in your lumbar spine. You want to maintain a tunnel under the small of your back. Engage the muscles of your pelvic floor, and draw your navel to your spine to engage your core and maintain stability. Some commonly used images to help with this are “tightening up your corset” or “Zipping up a pair of jeans that are a size too small.” Then you’re ready to start the exercise!
Exhale to prepare. On your inhalation, dip your right toes down towards the ground as though you were dipping your toes in a pool of water. On your exhale, draw the belly button back to your spine, lift through your pelvic floor and draw the leg back into table top. Repeat to the left. 10 reps each side.
Once you are comfortable with single-leg toe dips, you can continue on with double-leg toe dips. The main concern with this version is also pelvic stability. As you increase the lever-load away from the torso, the core (pelvic floor, abdominal, and back muscles) will need to find a deeper engagement to stabilize the pelvis and spine. Also, you should not feel this in your hip flexors. If you do feel your hip flexors kicking, think of a deeper lift through your pelvic floor, and maybe drop your heels down towards your gluts to reduce the lever load of your legs.
Exhale to prepare. On your inhalation, dip both toes down towards the mat again as if you were dipping your toes into a pool of water. Be cautious that you do not arch your back as you lower the legs towards the mat. As you exhale, draw the navel deeper towards the spine and lift through the pelvic floor to lift the legs back up to table top. Repeat the double-leg version up to 10 times as well.
Give this exercise a go at home! Let me know what you think, and if there are any other exercises that you would like to have broken down for proper form. Until next time!