In this post: Pilates Leg pull front strengthens your core, tones your shoulders, and improves your coordination. Practice on an Arc barrel to avoid wrist pain.
I think Pilates Leg pull front is one of the most fun, whimsical Pilates exercises in Matwork. Unfortunately, because of the stress that is placed on the wrists, not everyone loves this exercise.
In fact, if you have wrist pain, you probably avoid this exercise like the plague.
But fear not, friends! There’s a really easy way to relieve wrist pain while you practice Leg pull front.
The answer is the Arc barrel. By using an Arc barrel, you can often give your wrists the break they crave while still allowing the rest of your body to complete a challenging, core-strengthening exercise.
Here’s everything you need to know to practice Pilates Leg pull front on the Arc barrel and give your wrists a break.
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Why You Should Do Pilates Leg Pull Front on the Arc Barrel
Pilates Leg pull front is a great way to build core and upper body strength. To strengthen your core, you want to strengthen your abdominals, spinal muscles like the erector spinae, glutes, and adductors. These muscles are targeted as you hold yourself in a Plank position throughout the exercise.
Then, when you add the shift back and forth from your shoulders, you challenge important muscles that both stabilize and move the shoulder joint.
How to Do Pilates Leg Pull Front on the Arc Barrel
- Place the Arc barrel so the curve seems like a bump in the road on your mat.
- Position your hands so the heels of your hands (back toward the wrist) are on the apex of the barrel. When you place your hands this way, it allows your fingers to relax down one side of the barrel and the angle isn’t 90 degrees like it would be if your hands were flat on the floor.
- Make sure your knees are on the Mat, and step them back so you have a straight line of energy from your knees, up your spine, and out the top of your head.
- Broaden your collarbones, and press the Arc barrel away from you.
- Draw your belly button toward your spine.
- When you are ready, curl your toes under and extend one leg at a time. Make sure that, as you straighten one leg, your pelvis doesn’t shift. If it does, it means your abs are not working appropriately to keep your pelvis lifted and in neutral.
- Once you are sure your pelvis is in the correct position, straighten your other leg.
- As you move, you will use Pilates breathing to inhale through your nose and exhale through pursed lips.
- Inhale to lift your right foot a few inches off the ground.
- Exhale and shift your weight back, away from the barrel. As you do this, your left foot will flex. Simultaneously, point your right foot.
- Inhale to come back to center.
- Exhale and lower your right foot.
- Inhale and lift your left foot a few inches off the ground.
- Exhale and shift your weight back, away from the barrel. As you do this, your right foot will flex. Simultaneously, point your left foot.
- Inhale to come back to center.
- Exhale and lower your left foot.
- This equals one rep. Complete 5-10 reps.
For Visual Learners…
Here is a video of Pilates Leg pull front on the Arc barrel for all the visual learners out there.
Finding the Best Arc Barrel
If you’re in the market for an Arc barrel, I recently compared the top five Arc barrels on the market. Here’s who made my top five list and which barrel I’d buy.
Before You Practice Pilates Leg Pull Front on the Arc Barrel, Don’t Forget…
When you have the heels of your hands in the correct position on the top of the barrel, it should alleviate write pain. However, if your hands are placed so your fingers are at the apex of the barrel, you will increasethe stress on your wrists.
This is completely undesirable and should be avoided. Remember, the Arc barrel is supposed to decrease the angle of your wrists not increase it.
If you feel pain in your wrists either before or during your Pilates Leg pull front exercise, stop what you’re doing and double check your form. Once you’re certain you’ve got good form, try again. If your wrists still hurt, stop doing Leg pull front for today.
Just because you have to skip out on Pilates Leg pull front one day doesn’t mean that you won’t be able to do it in the future. In the meantime, do stretches to open your wrists so you’ll be prepared the next time you want to try this wonderful core-strengthening exercise.
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How do you modify Pilates Leg pull front? Do you like to use an Arc barrel or is there something different that you do? Let us know in the comments below.