Full Body
Elephant
Benefits
- ✓Intensely stretches the hamstrings and calves
- ✓Strengthens the deep abdominals and shoulder stabilizers
- ✓Improves spinal and hip joint flexibility
Instructions
- 1.
Starting position
Stand upright on the reformer with feet on the carriage and hands on the foot bar. Lean forward with hands pressing the bar. Round the spine, tuck the chin to the chest, and lift the abdominal muscles upward. Springs are set to 2–3.
- 2.
Pushing the carriage
Exhale and slowly push the carriage back with the feet without changing the upper body position. Legs remain straight. Hands are stable on the bar. The movement comes from the hip joints.
- 3.
Controlled return
Inhale and engage the abdominal muscles to pull the carriage back. Do not use momentum. Imagine your belly pulling the carriage forward. Repeat 8–10 times.
Modifications & Equipment
Equipment needed
With bent knees
If the hamstrings are very tight, slightly bend the knees. Focus on rounding the spine and engaging the core.
On forearms
Place the forearms on the foot bar instead of the palms. This reduces the load on the wrists and is suitable for carpal tunnel syndrome.
⚠Contraindications
- •Wrist or shoulder injuries — reduce the load on the arms
- •High blood pressure — the head is lower than the heart
Frequently Asked Questions
Why is the exercise called Elephant?
The position resembles an elephant with its head lowered and straight legs. Joseph Pilates named many exercises after animals because of the similarities in body position.
Is it suitable for beginners?
Elephant is an intermediate exercise. Beginners can try it with more springs and bent knees, but it is important to first master the basic core exercises.