Pilates is most efficient when done regularly so Emily often gives her clients "homework" between lessons, it is always something simple and easy to do but very beneficial if executed daily. Here is something you can try at home…
Standing Footwork
"Footwork" is an exercise that is done to begin the advanced mat workout and it can also be performed on the reformer. Standing Footwork is a variation of this exercise that is fast and easy to do at home. It's a great thing to do when you get home from work in the evening! It strengthens abdominal muscles, improves balance as well as stretching and strengthening the often forgotten feet.
Set up:
Stand barefoot on a non-carpeted floor with feet hip-width apart, legs straight, arms gently poised to your side and gaze straight ahead. Press strongly through your entire foot: under the big toe, under the little toe and under the heel.
First direction:
- Bend knees, pressing strongly through your feet as you inhale.
- Lift heels, placing increased pressure on the ball of the foot as you exhale.
- Straighten legs, maintaining the pressure on the ball of the foot as you inhale.
- Lower heels, with control as you exhale.
Do 3 repetitions, and then change directions
Second direction:
- Lift heels, pressing strongly on the ball of your foot as you inhale.
- Bend knees, placing increased pressure on the ball of the foot as you exhale.
- Lower heels, with control as you inhale.
- Straighten legs, pressing strongly through your feet as you exhale
Do 3 repetitions.
Let's do it!
