How To Do Tabletop Legs in Pilates: Tips, Technique, Correct Form, Benefits and Common Mistakes

Tabletop legs can be utilised as a starting position for a variety of Pilates mat exercises, as well as a stand-alone activity. It is named so because your lower legs make the flat and even top of a table, and your thighs form the straight, vertical legs linking you to the ground.

This criss-cross exercise begins with the spine in a neutral posture and progresses to the tabletop. Tabletop legs are also used in the Pilates crunch, toe taps, and lower back stretch.

Although tabletop legs in Pilates can be a terrific core-strengthening exercise as well as a great way to rehabilitate your body, you should consult your doctor first before attempting it.

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Correct technique to do the tabletop legs in Pilates

Your abs and back need to be strong and stable in order to complete this exercise effectively. Make sure you have your doctor's permission before doing this activity. It can be beneficial when done at the right time, but it can be harmful if done poorly or before you have been cleared for physical therapy.

Here is a step-by-step guide on how to do the tabletop legs in Pilates correctly:

• Begin by lying down on your back on the mat, knees bent and feet flat on the ground. The position of your spine and shoulders should be neutral. Inhale.
• Exhale while raising one leg, squeezing your abdomen and deepening your ribs. Your thigh should be straight up, your knee should be bent over your hip, and your shins should be at 90 degrees to your ankle and in line with your knee.
• Raise the opposite leg to the same height as the first.
• Hold the position for at least 10 seconds while inhaling and exhaling.
• As you exhale, lower your legs one by one to the ground.

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Benefits of doing Tabletop legs in Pilates

The tabletop position puts strain on the transverse abdominus muscle, a deep core muscle that can be difficult to activate in many traditional ab workouts. This improves abdominal and back strength as well as stability.

Lower back discomfort can also be reduced and prevented by engaging and developing your transverse abdominus muscles. This muscle group can benefit from general back health and pain management if it is consistently exercised.

In physical therapy, this position can be used to help people recover from injuries. It can also be used as a starting point for other Pilates exercises such as the dead bug exercise and the hundred motion.

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Common mistakes to avoid

Tabletop legs may seem like an easy exercise to execute. However, there are a few things to keep in mind so you can get the most out of this technique while remaining as safe as possible. To get the most out of this technique, avoid making these mistakes:

Misalignment

As much as possible, keep your thighs upright, knees aligned over hips, and shins parallel to the floor rather than inclined up or down. Try to balance a foam roller perpendicular to your shins to assess your form. You should be able to keep it balanced in that position without it rolling towards your knees or feet.

Taking Control of the Abdomen

If you're not paying attention, your abdomen may dome out as you raise each leg. To keep this area from domineering, make sure to engage your core muscles. This step is especially critical when you're lifting your second leg into the tabletop position.

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Tips to keep in mind while doing tabletop legs in Pilates

Mastering the art of getting in and out of this posture without doming the abdomen is critical. If you want to maintain your pelvic floor, you must perfect this technique. Here are some tips to help you out:

1) Put your feet on a step

Practice at home with your legs on a small step (e.g. a child's step) during the week. This gradually straightens the neutral spine and allows you to begin the leg lift 1/3 of the way up. This permits you to repeat the 'proper' sensation until your brain is satisfied with the sensation of not having to 'flick.' Then lower it to a phone-book height, following by lowering it to the floor.

2) Go on to tip-toe first

Lift the first leg, then shift to the tip-toe of the second leg before attempting to lift it. Your brain will sense the impending weight and make some minor core adjustments to half-prepare you for the complete lift.