Maria and Wolfgang doing the Pilates exercise "Lower and Lift

Pilates exercises explained

Lower and Lift

With the Pilates exercise "Lower and Lift" we learn to keep the connection between the ribcage and the pelvis in a big lever. This exercise requires a lot of control and body awareness. The exercise is also used in "Roll Over" and "Teaser" integrated.

Exercise description

Interlace hands behind head. The upper body goes into the "Curl Up". The legs are stretched vertically towards the ceiling.

On an exhalation, lower the legs from the hips as far as you can keep the pelvis neutral. Lift again on the inhalation. Keep the lower back and upper body stable. Hold the back of the head and hands with light pressure and counterpressure.

Legs can vary by going into "turn out" when sinking and returning to parallel position when lifting. However, it is important that the legs always strive towards each other.

Repeat 4 to 6 times.

Frequently asked questions

Can I leave the upper body on the floor?

Yes, this is also a variant to avoid tension in the neck.

Picture of Maria, Pilates instructor

Pro Tip From Maria

Imagine holding a thin object between your legs.

Consciously transfer the weight of your head into your hands and at the same time press your palms lightly against your head.

Video with the brief explanation of the Pilates exercise Lower and Lift

Most common errors

The lumbar spine lifts off the mat.

The shoulder girdle tenses up.

The air is held and the chin is pressed against the chest.

The movement is not guided from the hip joint, but from the pelvis.

Assistance

What can you do if the exercise is too difficult?

Keep movement small.

Graphic with the muscles that are trained during the Pilates exercise Lower and Lift

  • Deep muscles
  • Surface musculature
Muscle groups
  • Transversus
  • Multifidus
  • Obliquus internus
  • Diaphragm Pelvis
  • Iliopsoas
  • Rectus Abdominis
  • Obliquus externus
  • Rectus femoris
  • Biceps femoris
Equipment
  • Mat
Difficulty
  • Difficult
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