8 reps · beginner
Take care: Not during pregnancy or after giving birth while lying face down is uncomfortable; keep the lift small with a back problem.
Lying face down with the forehead on the mat and the arms long by the sides, palms toward the body. The head and chest lift a little as the shoulder blades draw back and down and the arms float off the mat, reaching toward the feet; the inner thighs squeeze and the legs stay long on the mat. Then the chest lowers.
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: beginner. One round counts like light conditioning work: 25 legs points, 35 pull points, 16 core points.
Lower trapezius, rhomboids, posterior deltoid, spinal erectors, gluteus maximus, adductors (squeezing the legs together).
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.