KEY AREAS: Hamstrings
START POSITION: The Classic Pilates Start Position
NOTES: This exercise really isn’t difficult and can be seen as a convenient alternative to many other effective Hamstring exercises. Why convenient? Because it can be easily included into a Pilates floor (mat) session, and it’s manageable for beginners. It is also ultra safe for the back because the back is fully supported throughout (by the floor).
Lying on your back with knees bent and feet flat on floor. Raise one leg (as you do this increase the knee bend because this removes stress from the lower back). You can slide your lower leg forwards to a straighter position if you prefer. Now straighten the leg so that your toes are directly above your forehead. The next and last bit must be done very slowly because this is where the majority of the stretch pressure comes from – turn your ankle so that your heel comes up and your toes come down – toes to point at the floor behind your head. Hold for a few seconds and then relax with a big bend of the knee, and do the other leg.