Footwork on Food

Footwork on mat is a Pilates exercise that strengthens the lower body, especially the calves, quadriceps, hamstrings and feet. The exercise improves stability in the legs, activates the core muscles, and is great for preparing the legs for more advanced Pilates exercises or general training. This exercise mirrors classic Reformer footwork, but is performed on a mat.

Correct form and technique

How to perform footwork on food:

  1. Lie flat on your back with your knees bent and your feet flat on the floor, hip-width apart.
  2. Engage your core muscles by pulling your navel in towards your spine.
  3. Lift your feet off the floor and extend your legs straight out so that they hover above the floor in a high diagonal position.
  4. Slowly bend your knees and pull them towards your chest as you inhale, then extend your legs back out as you exhale.
  5. Change the foot positions: toes up, feet bent, or with toes pointing down to vary the load.

Perform the movement slowly and with control, making sure not to strain the lower back by keeping it neutral.

Common errors

To get the most out of your footwork exercise and avoid injury, watch out for these common mistakes:

  • Overextension of the knees: Avoid locking the knees when extending the legs. Keep them slightly bent to reduce stress on the joints.
  • Lack of core stability: Many people forget to engage the core, which can lead to strain on the lower back. Keep your core engaged throughout the exercise.
  • For fast movement: Perform the movements slowly and controlled for maximum muscle activation.

Modifications and variations

Here are some ways to adapt your footwork, depending on your fitness level:

  • Beginners: Keep your feet on the floor or use a pillow under your back for extra support and stability.
  • Advanced: Perform the exercise with one leg at a time to challenge your balance and core even more, or add resistance by using bands around your feet.

Number of repetitions and sets

Perform 2-3 sets of 10-15 repetitions . Focus on slow, controlled movements for optimal muscle activation.

Breathing technique

Inhale as you pull your knees towards your chest, and exhale as you extend your legs. This helps you stabilize your core and perform the movement with control.

Back to blog