8 reps · intermediate
Take care: Keep the legs higher if the lower back arches and rest the head if the neck strains; skip it during pregnancy and after giving birth.
Lying on the back with the legs in tabletop and the arms reaching to the ceiling: breathing out, the head and shoulders curl up as the arms press down beside the hips and the legs reach out straight at about 45°; the legs open and close once, then the knees bend back to tabletop as the head lowers and the arms return to the ceiling.
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.
8 slow, controlled reps. Pilates is practised for control, balance and mobility, never to failure, so this does not change with your limits.
Level: intermediate. One round counts like light conditioning work: 41 legs points, 12 push points, 12 pull points, 12 arms points, 35 core points.
Rectus abdominis, transversus abdominis, hip flexors, quadriceps, adductors and gluteus medius (opening and closing), latissimus dorsi and triceps (pressing the arms down).
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.