Pilates Exercise: Quadruped Knees Off

This video has not been modified for injury or chronic pain issues. Please talk to your doctor before beginning any exercise routine. Thanks.

Okay, we're going to be doing quadruped with the knees off. You want to skip this exercise if you are in any acute pain.

All right, let's get into it. Quadruped, knees off. This is all about the reflex of the core. We want to feel the abdominals turned on as soon as our knees come up off of the floor. Obviously, we're going to start at quadruped position. I want to place my hands slightly in front of my shoulders to engage my upper back muscles, and I want to make sure that my elbows are sure so that I'm not locking out my joints and I can access my muscles properly.

I want to have my toes curl under and my feet lined up with my knees, and I want to have my hips lined up with the knees, so I don't want to be forward or backward. Then, I want to reach through the crown of my head and try to keep as best alignment as possible.

Once I feel like I'm in position, I'm going to engage the quadruped. I'm going to pull my inner thighs in towards each other, and feel that turn on my pelvic floor transverse abs. I'm going to pull my belly button toward the back of my spine without changing anything in my pelvis.

On the exhale, I'm going to lift my knees up off of the floor, and I'm going to keep that position and hold that position only for as long as I can keep my form, and then rest back down, and repeat that several times.

Then, when you're done, go into a child's pose to stretch out. Remember that this is about core turning on as soon as the knees lift up off of the floor. You don't want to feel it in your neck, you want to feel it by the shoulder blades and in the abdominals. All right, have fun with that.

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