An Won-kyung's Natural Awareness Pilates, Building a Healthy Lower Body

*This content was translated by AI.

Modern people often experience deformities in lower body alignment due to long periods of sitting and repetitive movement habits. Therefore, chair exercises aimed at strengthening foot support are effective.

Foot instability affects the alignment of the ankles, knees, and pelvis, and over time can extend to the lower back, shoulders, and neck, leading to various discomforts and pains.

This chair exercise focuses on awakening the foot's support and sensation, which bear the body's weight from the very bottom. Healthy movement begins with the feet. When the feet are stable, lower body alignment changes, and the balance of the entire body can naturally shift.

Natural Awareness Pilates emphasizes the process of recognizing and connecting with one's body through movement rather than forcibly correcting the body.

This exercise involves bending the ankles while standing. This movement helps strengthen and align the ankles.

①The starting position places one foot on the pedal and the other foot on the floor.

Lightly hold the handles with both hands and lengthen the spine into a neutral posture.

Maintain the three-point support of the foot (big toe ball, little toe ball, and heel), keep the pelvis level, and ensure the rib cage does not flare out or lift excessively.

②Engage the glutes and abdomen of the leg pressing the pedal, push the pedal with the ball of the foot, and lift the heel.

Stabilize the center of gravity with the leg supporting the floor and be careful not to let the torso sway.

Relax tension in the neck and shoulders, and adopt the posture with the sensation of lengthening the crown of the head upward.

③Lower the heel of the foot pushing the pedal to return to the starting position. At this time, maintain pelvic neutrality to prevent the pelvis from tilting to one side or the lower back from arching excessively forward or backward. Feel how the hip flexors and core work together.

The effects of this exercise are as follows:

◆ Strengthening of hip flexors

◆ Improved single-leg balance ability

◆ Stabilization of the gluteus medius and glutes

◆ Improved weight-shifting ability during walking

◆ Enhanced coordination between the core and lower limbs

The key point to note is not to rely heavily on the chair for knee weight, but to stabilize the pelvis with core strength while moving the ankles. It is best understood as "slowly practicing a scene of walking."

An Won-kyung stated, "Keep in mind the pelvic stability and weight shift needed when walking. This is an exercise that effectively trains these abilities. It is also a good exercise for rehabilitation for those who have experienced ankle sprains," and added, "Select the spring weight of the Pilates apparatus chair according to the individual so that the resistance feels challenging."

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*This content was translated by AI.