Standing Footwork exercise
Standing Footwork exercise
Note: This might not be ideal for some foot issues. Contact me for questions.
In a Pilates studio, you would use either a reformer, Wunda Chair, Cadillac, or a Tower to do footwork exercises while lying on your back. To do footwork exercises at home, you can do this standing in a Pilates stance, or parallel legs. I like to grab my squishy ball and place it between my ankles for additional feedback.
Options for a squishy ball: small throw pillow, a rolled up hand towel. If you want a challenge, grab a tennis ball.
It seems like such a simple exercise, but you’re working on your ankle mobility, posterior chain through the mini-squats, working the muscles of your legs and seat using your feet. This leads to better posture and body coordination. Notice if you’re rolling in or out on the balls of your feet. Can you distribute your weight across the balls of your feet evenly throughout the exercises? How tall can your spine be (from tailbone through the top of your head) practicing these exercises?
You’ll be tempted to lean forward, but stay in an upright position, standing on both feet, lifting up through your center, and out of the top of your head. Hands can go behind your head, on your hips, or use a wall as an assist for your balance work.
Standing Footwork:
If you’re doing this exercise without a squishy ball, you’ll stand either in a Pilates stance (heels together, toes apart), or in parallel.
If you’re doing this exercise with a squishy ball (or squishy ball replacement), stand with parallel legs.
Bend both knees into a mini-squat imagining your spine is sliding down a wall. Then, lift both heels. Then, straighten both legs. Then, lower both heels to the floor. 3-5 reps, then reverse direction.
To reverse direction, lift both heels off the floor. Then, bend both knees into a mini-squat with a tall spine. Then, lower both heels to the floor. Then, straighten both legs. 3-5 reps.