5 reps · advanced
Take care: Use the roll-up instead with a neck or lower-back problem; never pull on the head; skip it during pregnancy.
Lying on the back with the legs straight and hip-width apart, feet flexed, and the hands behind the head, elbows wide: the head, shoulders and back peel up off the mat and fold forward over the legs, the spine stacks up to sitting tall, hinges back with a flat back to about 30° behind vertical, then rounds and rolls down one vertebra at a time. The hands cradle the head; they never pull it.
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.
5 slow, controlled reps. Pilates is practised for control, balance and mobility, never to failure, so this does not change with your limits.
Level: advanced. One round counts like light conditioning work: 4 legs points, 47 core points.
Rectus abdominis, transversus abdominis, obliques, hip flexors, spinal erectors (sitting tall and hinging back); hamstrings 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.