Footwork on Mat

Footwork is a core Pilates exercise traditionally performed on a Reformer machine. When performed on a mat, the exercise focuses on strengthening the leg muscles, improving foot flexibility and increasing core stability. This exercise is ideal for preparing the body for more advanced Pilates movements and can easily be integrated into your exercise routine at home.

Correct Execution of Footwork on the Mat

Follow these steps to perform the exercise correctly:

  1. Lie on your back on the mat with your knees bent and your feet flat on the floor, hip-width apart.
  2. Place your arms at your sides with your palms facing down.
  3. Engages the core muscles by pulling the navel in towards the spine.
  4. Lift both legs so the knees are bent at a 90-degree angle (tabletop position).
  5. Stretch both legs straight up towards the ceiling so they are vertical.
  6. Point your toes toward the ceiling and begin to bend and extend your ankles as if you were pressing an imaginary pedal.
  7. Perform 10-15 repetitions of this movement.
  8. To increase the challenge, you can add small circular movements with your feet or vary the speed.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Lack of core stability: Be sure to keep the core muscles engaged throughout the exercise to support the lower back and maintain proper form.
  • Overextending the knees: Avoid fully locking the knees; keep a slight bend to protect the joints.
  • Uneven breathing: Maintain even and controlled breathing to support movement and reduce tension.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: If keeping your legs straight toward the ceiling is challenging, you can keep your knees slightly bent or perform the exercise with your feet resting on a wall for extra support.
  • Advanced: Add resistance by placing an elastic band around the feet or perform the exercise with your hands behind your head and shoulders lifted off the mat to further engage the abdominal muscles.

Number of Repetitions and Sets

Perform 2-3 sets of 10-15 repetitions, depending on your level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Breathe evenly and controlled throughout the exercise. Inhale as you prepare the movement and exhale as you perform it. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing Footwork on the Mat:

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