Pilates Quad 运动

Einbeiniger Fahrrad-Crunch
Lie supine, one knee bent, opposite leg extended.
Press through one leg. Simultaneously pull the raised leg up to a table top position.
As you lower, bring your non-working leg back into extension.
Einbeinig (ein Bein gebeugt)
Lie supine, one foot planted, opposite leg in a tabletop position.
Engage core, maintain neutral pelvis.
Fußarbeit – auf hoher Halbspitze
Lie supine, balls of feet on bar, heels lifted high.
Press bar away, extending legs while maintaining lifted heels.
Keep pelvis neutral, ribs down, and core engaged.
Bend knees to return smoothly, maintaining ankle stability and control.
Fußarbeit: Fersen auf der Stange
Lie supine, heels on bar hip-width, toes lifted slightly.
Press bar away, fully extending legs without locking knees.
Maintain neutral pelvis, ribs down, and steady core engagement.
Bend knees to return with control, keeping heels connected.