Skip Nav
How to Do the Leg Surrender Exercise
Bodyweight Exercises
The Lower-Body Exercise to Lift Your Butt and Tone Your Thighs
Healthy Living
The Low-Carb Instant Pot Recipes You Didn't Know You Needed Until Now
Fitness Gear
17 Perfect Gifts For the Adidas Fan in Your Life — All From Amazon
Costco Golden Turmeric Cereal
Healthy Living
Costco Is Selling Turmeric Cereal, and We Can't Wait to Get Our Hands on a Box
Jon Hamm Quotes on Mental Health September 2018
Jon Hamm
After Always Saying, "I'm Fine," This 1 Comment Convinced Jon Hamm to Seek Therapy

How to Do Knees Off Pilates Exercise

Sculpt Legs and Core With 1 Move — All While Rehabbing Your Knees and Back

Pilates is an incredible style of exercise for a number of reasons, especially because you can completely transform your body while rehabilitating injuries. But the all time best Pilates move ever? According to Andrea Speir, founder of SPEIR Pilates in Los Angeles, it's Knees Off — and you don't even need the Reformer to do it!

"You can literally do this anywhere — on the carpet at home, or outside on the grass!" Speir told POPSUGAR. "We see a lot of clients who have back injuries and have been sent to Pilates by their physical therapists," she said, noting that this low-impact move strengthens and stabilizes the core to protect the back, while also working your quads — and puts no pressure on your knees!

You'll reap some serious benefits from this one move. "It's such a simple exercise, but [Knees Off] strengthens your abdominals (you have to hold your body in this position by punching your abs up), strengthens your quad connection without putting pressure on your knees, and helps stretch and work into the discs in your spine without any pressure." WOW, right? Not only is it a great physical therapy type of move, but it's a fantastic total-body workout that will help strengthen you from head to toe. "You get the abs, you get the legs, and you help the back!"

ADVERTISEMENT

Here's how it's done:

  • Come into a Cat-Cow position as you would in yoga: hands under your shoulders, knees under your hips
  • Round your back and scoop your abdominals into your spine.
  • Hover your knees an inch or two off the ground, and hold for about 20 seconds.
  • Repeat about three to five times.
Image Source: POPSUGAR Photography
From Our Partners
Why Is Season 15 the Season of Love on Grey's Anatomy?
Grey's Anatomy Gay Surgeon Romance Details
Beauty Influencer Quotes About Acne
Giacomo Gianniotti on Meredith and DeLuca on Grey's Anatomy
Grey's Anatomy Season 15 Love Triangle Details
Plank Ab Workout
Back and Arms At-Home Workout
At-Home Butt Workout
Camilla Luddington Grey's Anatomy Season 15 Interview
Stability Ball Ab Workout
Best Houseplants For Air Quality
Trailer Renovation Before and After
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds