8 reps · beginner
Take care: Put a folded mat under the knees; skip the squeeze with a shoulder injury.
Kneeling upright, a pilates ring held behind the body between the palms with the arms straight. The arms press back away from the body, squeezing the ring, as the chest opens and the head turns to look to one side; then the head turns back and the arms return. The next rep looks the other way.
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: 6 legs points, 41 push points, 51 pull points, 29 arms points, 6 core points.
Posterior deltoid, triceps, rhomboids and middle trapezius, latissimus dorsi, pectoralis major (squeezing the ring), gluteus maximus and transversus abdominis (holding the trunk upright).
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.