Single Toe Tap | Mat Pilates in 3D
Lower the selected leg slowly, bringing the toes towards the mat.
Preparation
Lie on your back and lift one leg at a time into tabletop, with the shins parallel to the floor. The side selector identifies the moving leg.
Use a non-slip mat and enough space. Review the method you learned from your instructor.
Four movement phases
1. Set up
Lie on your back and lift one leg at a time into tabletop, with the shins parallel to the floor. The side selector identifies the moving leg.
Breathing example: Inhale
2. Movement
Lower the selected leg slowly, bringing the toes towards the mat.
Breathing example: Exhale
3. Observe
Observe the position of the other leg and the pelvis.
Breathing example: Keep breathing
4. Complete the cycle
Lift the moving leg back until both knees align.
Breathing example: Inhale
Observation points
Observe the position of the other leg and the pelvis.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. Professional review is pending.