This is Front Support, the last in our beginner mat series. Front Support brings us up to standing, which is the goal of Pilates. So we've progressed from lying down through sitting up and now standing. So you can take all of this great work and walk out into the world with it.
In Front Support it's very similar to a pushup position. It's called Front Support in Pilates because that's literally what you're doing. You're supporting the front of your body toward the mat.
So to get into Front Support we'll come right out of Seal. So we'll do one more of Seal. Rock back, clap, clap, clap. Bring your hands to the mat and gracefully come up to standing, as gracefully as you can.
Then stand to the back of the mat in your Pilates stance and reach your arms up toward the ceiling. This is where Front Support begins. Take an inhale, then exhale. Roll down through the spine, one vertebra at a time. Then walk out to your Front Support position.
From here, you'll hold the position. And be sure that your wrists are directly underneath your shoulders and that the heels are stretching back. Then from here lift your hips back up toward the ceiling and walk back toward your feet again. Then roll all the way back up to standing.
Let's do this again. Take an inhale to prepare. Exhale, roll down on your roll up. And then as many breaths as you need here to hold the position. Okay.
Now, the position of the back. Be sure that the abdominals are still scooping in and up and that the lower back is long. Tendency is to sway the back, like so. You should not feel anything in the lower back. It's all core.
Inhale here, Madeline. Then as you exhale lift your hips up toward the ceiling and walk your hands back toward your feet and roll back up to standing.
Last time. Inhale. Send the arms high toward the ceiling. Exhale, roll the chin toward the chest to roll all the way down to the mat. Walk out to your Front Support position. Yep, wrists under shoulders, actively pushing away from the mat. You own the mat.
Take a deep inhale. Then exhale. Lift your hips up toward the ceiling and walk your hands all the way back toward your feet. Feel your body weight over the middle of your feet. Take a final stretch here. Big deep inhale, then exhale. Build your spine up to standing. Organize your body. That's it.
That's Front Support.