Pilates exercises explained
Knee Lift
The Pilates Knee Lift exercise specifically activates the deep abdominal and back muscles and strengthens the shoulder girdle. It defines the arm muscles and prepares us for all support exercises.
Exercise description
In quadrupedal position, we align the pelvis and spine in a neutral position and extend from the crown of the head to the tailbone with the inhalation. With the exhalation we lift the knees a few centimeters from the floor without losing the neutral position of the pelvis and spine.
While hovering, we breathe in again and with the exhalation we let the knees sink back into the floor.
Repeat 5 to 6 times.
To increase the intensity, the floating position can also be held for a few breaths.
Frequently asked questions
What if the lumbar spine hurts?
Distinguish whether it is really a pain or just the activation of the deep muscles. This is because it also causes a slight pulling sensation. If the pain is sharp, roll the pelvis in a little.
Pro Tip From Maria
When you feel activation of the muscles in your lumbar spine, your spine is optimally aligned. You are activating your multifidi. These are the muscles that support your spine, especially in the lumbar region.
Video with the brief explanation of the Pilates exercise Knee Lift
Most common errors
The lumbar spine sags - this can cause a sharp pain.
The lumbar spine is too flat - you can't feel the multifids.
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