7/💯 Core Bed Exercises for Beginners: Essential Guide!

Welcome to our beginner’s guide to mastering the foundational core bed exercises. Today, we're diving into one of the essential moves in Pilates: the single-leg stretch with legs at a 90º angle. This exercise is perfect for stabilizing your ankle and aligning your lower limbs. Let’s break it down step by step!

Equipment and Setup

1. Springs:

   • For beginners, we recommend 1-2 red springs.
   • For those with more experience, use 1 red spring.
   • Note: Adjust the spring resistance based on your training goals.

2. Bar Position:

   • Set the bar to its normal position.

3. Headrest:

   • Raise the headrest by one notch.
   • For those with cervical spine discomfort, raising the headrest by one notch is advisable.

Exercise Details

1. Leg Position:
   • As shown in Image 2, keep the raised leg at a 90º angle without moving it.
2. Body Position:
   • Maintain a 1 cm gap between your shoulders and the shoulder rests.

Practice Goals

• Stabilize your ankles.
• Align your lower limbs.

Additional Tips

• If you can’t practice regularly, focus on understanding the detailed instructions.
• Memorize one small detail at a time and apply it during your classes.

Embrace the Journey to a Stronger You

We aim to demystify Pilates practice for everyone who wants to start their fitness journey. Consistent practice will lead you to a stronger, more beautiful you.

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By following these instructions, you’ll be on your way to mastering the single-leg stretch and enhancing your Pilates practice. Stay consistent and enjoy the journey to a healthier, more aligned body!

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