INTERMEDIATE
Connecting the legs and arms with the core, while focusing on balance and stability, is one of the most important elements of Pilates. The Plank with Leg Lift exercise helps tone all of these muscles along the body’s central axis through one powerful, extending movement.
Kneeling on all fours, connect with your abdominals by drawing your belly button up toward your spine in one inhalation.
Exhale, slowly raising one arm and extending the opposite leg, all while keeping your torso still. Extend your arm and leg until they are both parallel to the floor, creating one long line with your body. Do not allow your pelvis to bend or rotate.
Inhale, bringing your arm and leg back into the starting position.
Exhale and repeat sequence on the other side, alternating sides six times.
ANNOTATION KEY
Bold text indicates active muscles
Gray text indicates stabilizing muscles
* indicates deep muscles
DO IT RIGHT
LOOK FOR
• Maintaining a slow pace in the movement to decrease pelvic movement.
AVOID
• Tilting your pelvis during the movement—slide your leg along the surface of the mat before lifting.
• Allowing your back to sink into an arched position.
BEST FOR
• gluteus maximus
• biceps femoris
• gluteus medius
• deltoideus
• rectus femoris
• adductor magnus
• tensor fasciae latae
• rectus abdominis
• transversus abdominis
• obliquus internus
• adductor longus
QUICK GUIDE
TARGET
• Core stability
• Pelvic stabilizers
• Hip extensor muscles
• Oblique muscles
NOT ADVISABLE IF YOU HAVE
• Lower-back pain
• Wrist pain
• Knee pain while kneeling
• Inability to stabilize the spine while moving limbs