Tabletop Position

Tabletop Position is a basic Pilates position used to strengthen the core muscles and stabilize the back and hips. This position is the starting point for several well-known exercises such as The Hundred and Leg Circles . It contributes to better body awareness and balance at the same time as it activates the abdominal and hip muscles.

Correct execution

How to perform Tabletop Position correctly:

1. Lying on your back, lift one leg at a time so that your knees are at a 90-degree angle directly over your hips, with your calves parallel to the floor.
2. Keep your arms down by your sides or directly over your stomach, and engage your core muscles.
3. Breathe evenly and deeply while keeping your hips stable and avoiding lifting your lower back off the floor.
4. Hold this position, or use it as a starting point for other exercises.

Common errors

Avoid these common mistakes for best results:

• Overstretching the lower back: Gently press the lower back into the mat to avoid overloading.
• Knees too close: Make sure your knees are directly over your hips, not too close to your chest, to maintain proper form.

Video Demonstrations

Watch these videos for a demonstration of Tabletop Position :

Modifications and variants

Adapt the exercise to your level:

• Beginner: Keep one foot on the ground while lifting the other leg to the tabletop to reduce the strain on the lower back.
• Advanced: Try adding arm movements, like The Hundred , or lengthening your legs to further challenge your core.

Number of repetitions and sets

Hold the Tabletop Position for 20-30 seconds at first, and increase the duration as you get stronger. Perform 2-3 sets for an effective core workout.

Breathing technique

Inhale as you prepare the pose, and exhale as you stabilize your back and hips. Make sure to keep your breathing even and controlled throughout the exercise for better core stability.