How to Do ActivCore Pilates Knee Stretch Workout Exercises

Physical therapists, professional trainers and fitness enthusiasts use the ActivCore suspension training system, also called Redcord suspension training, to provide "adaptable instability" to Pilates workout exercises, according to the ActiveCore website. The suspension training unit attaches to a ceiling mount or sturdy scaffold and can be used in tandem with other Pilates equipment. You can add several layers of instability or support to your Pilates workout with exercises like knee stretch by adjusting your position or changing your connection to the ActivCore suspension training unit.

Things You'll Need

  • ActivCore suspension unit
  • Wide sling
  • Narrow sling
  • Foot loops
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Instructions

  1. Beginner

    • 1

      Set up for the beginner Pilates knee stretch exercise by lengthening your ActivCore suspension cords to 18 inches above the floor. Attach the wide sling to the suspension training unit. Lie on your stomach with the ceiling anchor above your shoulders and place your feet in the sling.

    • 2

      Lift yourself into a forearm plank position, with your elbows under your shoulders. Draw your navel in, look at the floor and lengthen your spine.

    • 3

      Exhale as you tuck your knees in to your chest, and then inhale as you extend your legs out. Continue tucking and extending for five repetitions. Keep your shoulders over your elbows; avoid launching your torso forward when you tuck your knees.

    Intermediate

    • 4

      Set up for the intermediate workout exercises by placing your feet in the narrow sling.

    • 5

      Work your obliques by pulling your knees to your right elbow, and then extending your legs back. Tuck to the left elbow, extend out and then perform a tuck to the center. Perform five sets of each exercise.

    • 6

      Boost your workout results by shifting your body further forward so that the ceiling anchor is over your feet during this exercise.

    Advanced

    • 7

      Set up for the advanced Pilates workout by creating maximum instability in this exercise. Insert your feet into the individual loops on the ActivCore cords and extend your arms, raising yourself into a push-up position

    • 8

      Separate your legs and tuck each knee one at a time. Alternate between single-leg tucks and double-leg tucks. Keep your torso stable; do not allow your shoulders to rock beyond your hands. Repeat each exercise five times.

    • 9

      Switch to oblique tucks for five sets, keeping your legs separated throughout the movement.