5 reps · intermediate
Take care: Use the one-leg teaser prep with a weak or painful lower back, and skip it during pregnancy.
From lying on the back with the arms overhead, the arms, head and trunk roll up while the straight legs lift, until the body makes a V balanced on the sit bones: trunk and legs each about 55° off the mat, arms reaching parallel to the legs. Then it rolls back down with control.
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: intermediate. One round counts like light conditioning work: 12 legs points, 35 core points.
Rectus abdominis, transversus abdominis, obliques, hip flexors (iliopsoas, rectus femoris), quadriceps.
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.