Maintain Alignment Toe Taps

Foundation “Maintain Alignment”: Marching & Toe Taps

Foundations: Maintain Hip/Spine Alignment

Quick Intro: Marching & Toe Taps

 

Essentially these two exercises are the same, though Marching is easier than Toe Taps because you’ll only have one leg n the air at one time, the other is resting on the floor rather than being held in Tabletop position.ย  This means that the Deep Abdominal Activation required to keep the abdominals active and pulled in is significantly greater for Toe Taps.

 

What’s it good for? โ 

๐ŸŒŸ Both these exercises are help to strengthen all the muscles and fascia that help stabilise our pelvis.

๐ŸŒŸ In addition they introduce us to the idea of creating abdominal activation and coordinating breath with movement – two skills that will pay dividends as we deepen in our Pilates practice.

๐ŸŒŸ One difficulty for many people is keeping the knee perfectly stable at a right angle.ย  Resisting the urge to bend the knee is a challenge that teaches us “Precision” and “Control” – two Principles of Pilates.

Toe Tapsย are more challenging!

Both legs are held in tabletop position simultaneously! Maintain a stable pelvis and donโ€™t let the abdominals pop out -just as you lift the knee โ€“ sink the abdominals in deeper!

A quick “how to”…

Marching

๐ŸŒŸ Lying face up, push your heels out so that you have a 90 degree angle at the knee.ย  Do a little Pelvic Rocking to identify where your neutral position is.ย  Alternatively, you can think of connecting your tailbone to the mat and your lower ribs, leaving a slight space under your lower back.

๐ŸŒŸ Sink your abdominals in towards your spine (see fingertip abdominals).

๐ŸŒŸ Take a sip of breathโ€‹ through your nose and begin the movement by exhaling through your mouth.

๐ŸŒŸ Keeping your knee at 90 degrees, elevate your leg to tabletop position.

๐ŸŒŸ Again, take a little sip of breath and initiating the movement with your exhalation, lower your leg back to the floor.

 

Hints & Tips:

๐ŸŒŸ Imagine that helium balloons are attached to your legs as they float up.

๐ŸŒŸ Imagine you have a bowl of hot soup in your abdomen โ€“ donโ€™t spill it as you legs rise up!

๐ŸŒŸ Imagine you have a pulley attached to the base of your spine and the rope is attached to just below the knee joint.ย  Slowly, turn the pulley to tighten the rope, that lifts up the kneeโ€ฆ

๐ŸŒŸ Keep your pelvis from rocking backwards and forwards.

๐ŸŒŸ Keep the abdominal muscles pulled in so that they donโ€™t pop out.

๐ŸŒŸ Keep your hip joint and knee at 90 degrees.

๐ŸŒŸ Point your foot.

๐ŸŒŸ Before you start:

  • Practice your Rib breathing
  • Practice Fingertip Abdominals

these will help you to achieve the deep Abdominal Activation / Connection that really helps with this exercise.

 

Any Questions?

Ask away – I love to help!ย  Click here for the Contact Page ๐Ÿ™‚ – or leave a comment at the bottom of the post – see you there…

 

 

Miguel ๐Ÿ™‚

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