6 reps · beginner
Take care: Make fists, or come down to the forearms, if the wrists hurt; put a folded mat under sore knees.
On hands and knees, hands under the shoulders and knees under the hips, spine long. Breathing out, the tailbone tucks, the back rounds up toward the ceiling and the head drops between the arms; breathing in, the spine lengthens back to a long, neutral line. The back rounds about 80° in all, the upper back most.
Bodyweight: no weights. Joint demand below is your own body's weight in this position.
Faults grow with knee bend and apply to lifts standing on the floor. The fault check flags a knee caving more than 10° inside the line of the toes and a load split beyond 60/40. Knee cave shows best in the front camera.
Femur changes keep standing height fixed by shortening or lengthening the torso. Longer femurs force more forward lean in any squat.
6 slow, controlled reps. Pilates is practised for control, balance and mobility, never to failure, so this does not change with your limits.
Level: beginner. One round counts like light conditioning work: 29 push points, 7 pull points, 42 core points.
Rectus abdominis and transversus abdominis (drawing the spine up), serratus anterior; spinal erectors and rhomboids stretched.
One 3D skeleton drives both views. Segment lengths and widths are Winter's anthropometric ratios of height; segment masses and centre-of-mass positions follow Dempster's data. For free-standing lifts the whole-body angle is found numerically so the combined centre of mass of lifter and load sits over the middle of the foot. Arms and legs use two-link inverse kinematics with a pole direction. Rep timing follows a minimum-jerk profile.
Balance is quasi-static, so ballistic lifts are shown slowed down. Cable pull and pad support forces are not modelled. The spine is one rigid segment and joints have no range-of-motion limits or muscle forces.