Guinea Pigs Only 
Below you’ll find a link to the written instructions for Standing Knee Lifts and it’s accompanying video. I’d appreciate it if you’d take a look at both and tell us what you think.
I’m assuming your computer skills may be rusty if so watch the video below and I’ll explain how you can save the written portion of the exercise and how to play the video. If you’re computer savvy just download and view.
How To Download Ebook
Written instructions
Right mouse click on the link ==> gpkneelift.pdf <== and save as.
Standing Knee Lift Video
Out Takes Scene One
If you’ve time take a look at this video Bob at his grumpiest
.
Bob Bartram
(Pilates Instructor)
{ 8 comments… read them below or add one }
love bob at his grumpiest! i have a bob who can be grumpy also! a u.s. version!
as for the exercise, i have one suggestion that i use a lot…if you press down slightly just above the knee on the raised leg, it helps to more deeply engage the abs…especially if you focus on breathing out and drawing up on your pelvic floor…
i also do this little move when people are preparing for the hundreds and many other exercises…
hope this is helpful…
cheers,
joanne from mckinleyville, california
Just a thought on the knee lift
On the exhale, increase the weight into your standing feet. Picture the vertical line from the foot all the way up the spine to the crown of your head.
Knee lift as high as the lower back/pelvis maintains the neutral position.
Awareness: If wobbly try it being off the mat
For more core stability: pushing palms together (shoulder blades stay engaged), or pushing a ball, fitness circle, or yoga block, etc
Including a front-facing view would emphasize keeping the hips stable and in neutral position during the knee lift.
Agree with Beate’s comment about using a ball, fitness circle, etc. to assist in increasing the abdominal scoop. Would be nice to demonstrate using this type of prop.
Loved seeing your pup in the background. Also nice to see what Carol looks like!
I have a question. The pdf says beginner, but you do mention zip and hollow (the powerful secret pilates exercise.) I’ve takne the free course and wonder where this particular movement comes in relative to the free course. Is this a continuation of that.
How much precedes this exercise in your course?
The explanation test and video is excellent. The previous comment mentions breath. Is the breathing in and out significant to the pilates exercises?
Hi Gloria,
The Zip and hollow + finding neutral in all positions will be covered in the first months content. We’ll add to The Hidden Secret Of Pilates and include pictures and video to ensure proper understanding.
The breathing is very important and will be covered but not in any detail until later in the course. We have discovered it can easily confuse beginners if introduced early, although basic relaxed breathing while performing the exercise will be covered. All will be revealed in month one. What you’re seeing is just a very small snippet (one exercise).
Regards,
Carol
Hi Bob&Carol
I found this a really good exercise although doing 10 repeats each leg was a challenge – however after a couple of days I improved. Having to stand really does make those core muscles work – no cheating or you fall over!!
I have been doing Mari Windsor Palates for approx. 5 years now…and would like a vairiety in my program to enhance my newly diagnosed Rheumatoid Arthritis Condiition. I can’t say enough about how your Palates program has maintained my
lower back issues…and would like to expand a maintenance program for joint and bone maintenance.
Sinceley and Best Wishes
Faye Jordan
Excellent! Instructions easy to follow. The idea of pushing the hands together is a great help, since, as you know, my core stability is non-existant. However, today at class my wobble wasn’t nearly as bad!!