Pilates Exercises on All Fours : Pilates All Fours Exercise Setup

Pilates Exercises on All Fours : Pilates All Fours Exercise Setup


All right. We’re going to learn how to set
up your Pilates core from all fours. And, seriously, once you have heard how to set
this up, you will never forget. All right? We start out with a straight spine. Now you
usually want to be length in the spine from all fours. And I say to engage your core or
your glutes. What happens is we end up rounding the spine. We don’t want to round the spine.
We want the spine long, from the crown of the head all the way through the tailbone.
So what I want you to do is take your imaginary walnut and tuck it way back there, way out
of sight. All right? Now you’ve got to crack the walnut, and you’ve got to crack it with
the cheeks. Okay? Crack the walnut. Keep the back straight and crack the walnut. So that
is how you get engaged. It goes like this. All right. You’re going to inhale big. Exhale.
The ribs go down. Now, squeezing the lower part of the glutes; which if I told you that,
you wouldn’t remember as much as cracking the walnut. So crack your walnut. So you squeeze
through the glutes, long back, arms are straight. Your hands are right down under your shoulders.
Your knees are hip-width apart. The knees are right under the hips. All right. So long
back, walnut position. You got that. Stay there for all your movements. That’s how you
set up your core from all fours.