{"id":57747,"date":"2020-10-30T07:23:31","date_gmt":"2020-10-30T07:23:31","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/leg-pull\/"},"modified":"2023-03-14T19:32:11","modified_gmt":"2023-03-14T19:32:11","slug":"leg-pull-pilates-exercise","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/leg-pull-pilates-exercise\/","title":{"rendered":"Leg Pull"},"content":{"rendered":"

Sit with legs crossed. Bring hands behind back. Fingers point towards buttocks. Extend legs long and lift hips. All weight is supported by wrists. Lift right leg up and down. Lift left leg up and down. When lifting legs, engage inner thighs and lower abs. <\/p>\n

How To Teach Leg Pull Joseph Pilates Exercise<\/strong><\/span><\/h2>\n
\n

Position: <\/strong>26 of 34
\nPrevious Position: <\/strong>Leg Pull Front Exercise<\/a>
\nNext Position:<\/strong> Side Kick Kneeling Exercise<\/a>
\nAlso Known As: <\/strong>Leg pull up. Reverse plank with leg pull. Reverse plank with leg lifts
\nCategory:<\/strong> Pilates Matwork
\nLevel:<\/strong> Advanced
\nBenefits:<\/strong> Strengthens arms, back muscles, abdominals, glutes, hamstrings and shoulders.
\nPrecautions:<\/strong> Arm injury<\/p>\n
\n

The superpower of the Leg Pull Pilates exercise<\/em> is arm strength. When you perform Pilates exercises that require arm strength, like the\u00a0 Leg Pull exercise, you’ll instantly feel strong. Arm strengthening exercises also help to improve posture. And they release happy endorphins into your bloodstream, which makes you feel amazing.<\/p>\n
\n

6 Teaching Steps For Leg Pull Pilates Exercise<\/strong><\/span><\/h3>\n
\n

\"Leg<\/a><\/p>\n
\n

Step 1: Sit<\/strong>
\nSit with your legs crossed.<\/p>\n

Step 2: Hands<\/strong>
\nBring hands behind your back. Fingers point towards the buttocks.<\/p>\n

Step 3:<\/strong> Extend
\nExtend legs long and lift hips. All weight is supported by wrists.<\/p>\n

Step 4: Right Leg<\/strong>
\nLift your right leg up and down (engage the inner thighs and lower abdominals).<\/p>\n

Step 5: Left Leg<\/strong>
\nLift your left leg up and down (engage the inner thighs and lower abdominals).<\/p>\n

Step 6: Repeat\u00a0<\/strong>
\nRepeat the steps<\/p>\n
\n

7 Top Teaching Tips For Leg Pull Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Tip 1: Relax<\/strong>
\nRelax your shoulders.<\/p>\n

Tip 2: Long Line<\/strong>
\nLift your pelvis to form a long line from ankle to ear.<\/p>\n

Tip 3: Abs<\/strong>
\nAllow your abs to stabilise your trunk and pelvis.<\/p>\n

Tip 4: Still<\/strong>
\nWhen lifting a leg keep the rest of your body still.<\/p>\n

Tip 5: Slow<\/strong>
\nSlowly return your leg to the floor.<\/p>\n

Tip 6: Breaks<\/strong>
\nTake little breaks during the leg lifting, by returning to the start position between sets.<\/p>\n

Tip 7: Avoid Hyperextension<\/strong>
\nDon’t hyperextend your elbows and knees. Your limbs should be straight but relaxed<\/p>\n
\n

5 Beginner Modifications For Leg Pull Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Beginner Modification 1: Supine Superman<\/strong>
\nSupine Superman pilates exercise<\/a><\/p>\n

Beginner Modification 2: One Leg Circles<\/strong>
\nOne Leg Circles pilates exercise\u00a0<\/a><\/p>\n

Beginner Modification 3: One Leg Stretch<\/strong>
\nOne Leg Stretch pilates exercise<\/a><\/p>\n

Beginner Modification 4: Bicycle<\/strong>
\nBicycle pilates exercise<\/a><\/p>\n

Beginner Modification 5: Reverse (Upward) Plank<\/strong>
\nReverse Plank pilates exercise<\/a><\/p>\n
\n

2 Advanced Modifications For Leg Pull Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Advanced Modification 1: Balance Disc<\/strong>
\nAdd a balance disc under your feet for instability.<\/p>\n

Advanced Modification 2: BOSU<\/strong>
\nAdd a BOSU under your feet for instability.<\/p>\n
\n

Free Joseph Pilates Lesson Plan\u00a0<\/span><\/strong><\/h2>\n
\n

You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises<\/a>.<\/p>\n
\n

The 34 Joseph Pilates Exercises\u00a0<\/span><\/strong><\/h2>\n
\n

Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…<\/strong><\/p>\n

Bicycle<\/a>, Boomerang<\/a>, Control Balance<\/a>, Cork Screw<\/a>, Crab<\/a>, Double Kick<\/a>, Double Leg Stretch<\/a>, Hip Twist<\/a>, Hundred<\/a>, Jack Knife<\/a>, Leg Pull<\/a>, Leg Pull Front<\/a>, Neck Pull<\/a>, One Leg Circles<\/a>, One Leg Kick<\/a>, One Leg Stretch<\/a>, Push Up<\/a>, Rocker With Open Legs<\/a>, Rocking<\/a>, Roll Over<\/a>, Roll Up<\/a>, Rolling Back<\/a>, Saw<\/a>, Scissors<\/a>, Seal<\/a>, Shoulder Bridge<\/a>, Side Bend<\/a>, Side Kick<\/a>, Side Kick Kneeling<\/a>, Spine Stretch<\/a>, Spine Twist<\/a>, Swan Dive<\/a>, Swimming<\/a>, and Teaser<\/a>.<\/p>\n

Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…<\/strong><\/p>\n

    \n
  1. Hundred<\/a><\/li>\n
  2. Roll Up<\/a><\/li>\n
  3. Roll Over<\/a><\/li>\n
  4. One Leg Circles<\/a><\/li>\n
  5. Rolling Back<\/a><\/li>\n
  6. One Leg Stretch<\/a><\/li>\n
  7. Double Leg Stretch<\/a><\/li>\n
  8. Spine Stretch<\/a><\/li>\n
  9. Rocker With Open Legs<\/a><\/li>\n
  10. Cork Screw<\/a><\/li>\n
  11. Saw<\/a><\/li>\n
  12. Swan Dive<\/a><\/li>\n
  13. One Leg Kick<\/a><\/li>\n
  14. Double Kick<\/a><\/li>\n
  15. Neck Pull<\/a><\/li>\n
  16. Scissors<\/a><\/li>\n
  17. Bicycle<\/a><\/li>\n
  18. Shoulder Bridge<\/a><\/li>\n
  19. Spine Twist<\/a><\/li>\n
  20. Jack Knife<\/a><\/li>\n
  21. Side Kick<\/a><\/li>\n
  22. Teaser<\/a><\/li>\n
  23. Hip Twist<\/a><\/li>\n
  24. Swimming<\/a><\/li>\n
  25. Leg Pull Front<\/a><\/li>\n
  26. Leg Pull<\/a><\/li>\n
  27. Side Kick Kneeling<\/a><\/li>\n
  28. Side Bend<\/a><\/li>\n
  29. Boomerang<\/a><\/li>\n
  30. Seal<\/a><\/li>\n
  31. Crab<\/a><\/li>\n
  32. Rocking<\/a><\/li>\n
  33. Control Balance<\/a><\/li>\n
  34. Push Up<\/a><\/li>\n<\/ol>\n
    \n
    \n

    Online Pilates Lesson Planner<\/span>
    \n<\/strong>    <\/a><\/h3>\n

    Create your own Pilates Lesson Plans with my Online Pilates Lesson Planner, or use one of the 100,000+ Pilates Lesson Plans that our members have already created<\/a>.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

    Sit with legs crossed. Bring hands behind back. Fingers point towards buttocks. Extend legs long and lift hips. All weight is supported by wrists. Lift right leg up and down. Lift left leg up and down. When lifting legs, engage inner thighs and lower abs. How To Teach Leg Pull Joseph Pilates Exercise Position: 26 […]<\/p>\n","protected":false},"featured_media":66208,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[142,31],"pose_types":[33,35,42,45,38,49],"pose_anatomy":[52,53,54,55,56,58,62],"pose_chakras":[67,65,66],"pose_therapy":[84,87,90],"pose_drishti":[95],"pose_dosha":[101,100],"pose_meridian_lines":[],"class_list":["post-57747","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-matwork-seated-floor","pose_category-pilates-lesson-planner","pose_types-arm-balance","pose_types-balance","pose_types-chest-opener","pose_types-seated-floor","pose_types-strengthen","pose_types-supine","pose_anatomy-arms-shoulders","pose_anatomy-biceps-triceps","pose_anatomy-core","pose_anatomy-hamstrings","pose_anatomy-hips","pose_anatomy-lower-back","pose_anatomy-wrists-arms","pose_chakras-heart-centre","pose_chakras-sacral-centre","pose_chakras-solar-plexus-centre","pose_therapy-indigestion","pose_therapy-leg-congestion","pose_therapy-varicose-veins","pose_drishti-tip-of-nose","pose_dosha-kapha","pose_dosha-pitta"],"acf":[],"yoast_head":"\nHow 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