An advanced prone thoracic extension with bilateral knee flexion holding the ankles/shins and a gentle forward–back rocking about the lower ribs/upper abdomen. It integrates spinal extensors + glute–ham synergy + anterior hip length while maintaining quiet ribs/pelvis and a long neck.
Joseph Pilates Contrology Evolution into Contemporary Pilates
Toe Taps teach hip dissociation (moving at the hip without the pelvis/lumbar spine joining the party) while training deep core stability and breath control....
Your body's user manual: unpacking movement and why natural isn't always neutral.