Pilates Class: Low Frog Exercise

Instructors: Veronica and Matilda

Overview

• Focus: Low Frog exercise for Pilates
• Variations: Two-leg and one-leg versions
• Veronica teaches Matilda

Equipment

• Spring tension: Set at level three (adjust to individual preference)

Exercise Variations

Two-Leg Version

1. Starting Position

   • Matilda lies down with her feet in a 'prayer foot' position
   • Adjust paddle if needed for leg length

2. Movement

   • Inhale and rotate thighs outward like barber shop poles
   • Pull the paddle towards the center
   • Focus on keeping the pelvis stable
   • Spine should not move; engage whole body to expand the spring
   • Exhale and allow the paddle to come down
   • Focus on hip rotation, inner thigh stretch, and deep six muscles

3. Focus Points

   • Avoid hanging in the hip's end range
   • Prevent gripping in the joint during return
   • Controlled return; femur subtly rotates back towards parallel

4. Common Mistakes

   • Avoid shoving paddle down with knee
   • Prevent foot from being too much of the driver
   • Ensure the spine remains stable

Alternative Two-Leg Position: Bird-on-a-Perch

1. Starting Position

   • Legs together like a 'bird-on-a-perch'
   • Maintain bird-on-a-perch while rotating thigh bones

2. Movement

   • Inhale to pull the paddle towards the booty
   • Adjust positioning to ensure comfort and avoid knee strain
   • Activate hamstrings, especially the lateral part

3. Focus Points

   • Control over movement and equipment
   • Avoid pushing the paddle all the way to the ground

One-Leg Version

1. Starting Position

   • Same initial position
   • One leg lifted, above hip, knee bent or straight

2. Movement

   • Inhale to rotate and pull the paddle down
   • Focus on the upper hamstrings
   • Perform 3 to 5 repetitions
   • Switch legs and repeat

3. Adjustments

   • Adjust the position to target different hamstring fibers
   • Ensure no hip tension
   • Observe differences in leg strength and activity

One-Leg Version in Turned-Out Position

1. Starting Position

   • Feet in the center of the paddle, aligned with heel, pubic bone, and sternum
   • One leg lifted, out of the way

2. Movement

   • Inhale to move leg while maintaining equal hip weight
   • Focus on leg movement in the hip joint
   • Broad collar bones, arms planted

3. Focus Points

   • Pad head up if needed for shoulder girdle organization
   • Engage arms and decompress spine with breath

Conclusion

• Exercise variations target different muscle groups and improve control
• Importance of proper alignment and movement
• Beginner exercise but can be challenging for the upper body
• Encourage questions and feedback

Sign-Off: Like and subscribe for more videos!