Want to learn how to do 'The Frog' on your Align-Pilates reformer using your feet in straps? Follow along with this video by Align-Pilates X Mbodies to build up your confidence on the reformer whether you are teaching or for your own practice. For spring tension and footbar height as well as technique, please refer to slide before each exercise below. Great for reformer beginners to learn the basics & technique.
Frog exercises are intermediate exercises focussing on Stability, Mobility and Coordination. There are three main goals when performing Frog - to keep the sacrum planted on the carriage as the legs hinge towards the body, to maintain pelvic stability as the legs hinge away, and to keep the Reformer carriage still during the flexion and extension. Key target muscles include transversus abdominis in the stabilising of the lumbo-pelvic region. The obliques have to work on their own to prevent spinal extension and then with multifidus muscle to resist the urge to rotate at the pelvis. The hip extensors, quads, and adductors work eccentrically and concentrically to hinge the legs.
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Exercises:
- 00:09 'Half Frog' Feet Pointed
- 01:13 'Full Frog' Feet Dorsi Flexed
- 02:19 'Full Frog' Feed Pointed
- 03:40 'Alternate Frogs' Full & Half
- 04:55 'V' Stretch Feet Pointed
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Home Pilates Reformers: align-pilates.com/product-cat...
Voice over by Loraine Prokopiou: Loraine qualified as a physiotherapist in 1995 and became interested in Pilates whilst doing a postgraduate muscle balance course. Loraine is a member of the Chartered Society of Physiotherapy (CSP) and an Advanced Level 3 Instructor on the Register of Exercise Professionals (REPs). She also has a Master of Science degree in Applied Human Science. Loraine worked for the NHS as an outpatient physiotherapist for 16 years. As well as teaching for Mbodies Training Academy Loraine also now combines physiotherapy and Pilates on a private basis.
This exercise is taught on the Mbodies Reformer Instructor education.
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