Revisiting the Basics: Frog

Frog on the Reformer

Hi there!

I have great affection for all things Frog. I just love it. I talk about it all the time.

It's SO damn useful.

And prolific.

You can't take 2 steps away from the Reformer without tripping over 500+ versions of the Frog all around the Pilates studio.

Am I right?

Take a look at more Frogs here and here.

Frog on the Reformer

I'll bet you first visited the Frog on the Reformer when you were a very new student.

Maybe even in your first lesson.

Wambly wambly Frog with those long-ass straps can be quite the shocker. Later with your strong center you'll whip through your Frog and Circles without thinking about it.

Footwork 2.0

Frog on the Reformer echoes the Footwork series which precedes it.

It's the less-supported sibling of our trusty first Footwork exercise.

Footwork on the Reformer (Divana)

It's taken me years to warm up to Footwork, but I've always loved Frog.

It feels like a plan.

A plan to reach and support the lower body as it travels far away from the center of your body.

It's such a good plan it shows up in many other complex exercises like Teaser on the Cadillac:

Teaser on the Cadillac

Frog presents a challenge in the midst of your favorite upside-down piece of workout candy, Short Spine Massage.

High Frog anyone?

High Frog on the Reformer

Frog's got some love for everyone.

Disappearing Act

If you've completed a classical Pilates training program maybe you've moved from “Intermediate” into the “Advanced” work on the Reformer and your Frog disappeared when you added in the Long Spine Massage.

I hate when that happens.

You owe it to yourself and your commitment to your Pilates Path to visit your Frog(s) regularly even as an “advanced practitioner.”

You can achieve the Frog without being proficient – but I urge you to apply your proficiency to all of your fundamental exercises, including your Frog friend.

So after your Long Spine Massage, visit your Frog and Circles as a ‘be nice to your back' moment before you lose those long straps.

Double Leg Stretch

Meanwhile on the Mat, the Frog is the best part of the Double Leg Pull – aka Double Leg Stretch.

Double Leg Pull on the Mat

In the past I've described Double Leg Pull as ‘wind-relieving.'

Which is true.

But that's not why I'm smiling…

Joe Pilates wasn't concerned with giving you abs of steel; he created a total health system for your body.

If your spine is inflexibly stiff at 30, you are old; if it is completely flexible at 60, you are young.

The strength and suppleness of your back are all over Joe's manifesto, Return to Life through Contrology.

And they're all over his method.

I consider the Double Leg Pull, my favorite example of the 2-way stretch, to be the best back stretch ever created.

A Squat Lying on its Side

As a human, you're always conscious of what happens in the front of the body. You can see it.

Your legs, shoulders, arms, and stomach are in your field of vision and like to run the show.

I often find it helpful to imagine the exercise happening on the back of me. I work to create an opening and elongation of the back instead of the distracting folding-up Frog in front of me.

If you can find an opening in the back and preserve the openness of the hips despite the folded-up-frog choreography there's cause for celebration.

It sounds crazy, doesn't it?

It's the best Frog plan of all!

It feels amazing, although I also find it to be super hard to do.

On the Mat.

Meanwhile, on the other side of the Pilates studio, you've been doing it all along:

Leg Springs on the Cadillac

Springs+Repetition+Memory

I love Romana Kyzanowska's definition of how you use your mind in your Pilates workout:

Pilates is INTELLIGENCE guided by the WILL using MEMORY and IMAGINATION assisted by INTUITION.

Memory makes you remember choreography and where your arms and legs go, right?

Yes.

But using springs creates a memory in our muscles as well.

Also damn useful.

Think about the first moments of your Reformer order:

  • FootworkFrog is inherent
  • Hundred – You can use your Frog to reach into the position. No springs here, just a memory of them.
  • Frog + Circles – The springs must be resisted so your legs don't flop back into your chest.
  • Coordination – same Frog action, plus a little extra, and now the memory of the springs will keep the back of the body enlivened without the springs' help. They are good teachers.

Coordination and Double Leg Pull share the same spring memory which liberates your Frog skill and takes it all over the studio and into life.

Yup. It's AH-maze-ing.

Frog goes Vertical

Pumping on the High Chair

But maybe that lying down Frog is not sending you the message…

I find taking the Frog vertical can make a huge difference.

As luck would have it, you've got many options for exploring your Frog straight up.

I love what the Pumping on the High Chair (above) can teach you about your bottom and your back.

Other places you'll experience vertical Frog are in the Stomach Massage Series – the recap of your Footwork exercises in the middle of your Reformer workout.

Stomach Massage Reach on the Reformer

Need a solid Frog ending?

Check out the Skiing exercise on the Wall:

Skiing on the Wall

Crazy Like a Frog

See how many Frogs you can find in your next workout.

Think about it all happening on the back of you and see what you think.

Lemme know how you do in a comment below 🙂

Enjoy this small Frog gift from my YouTube channel

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Comments

  1. A Squat Lying on It’s Side….I see….yes it IS! I shall try my Frog with new found gusto (and definitely a croak…or two)! I’ve been enjoying this so called “moving from the center” with Frog lately (LOL!!!)…we shall see what transpires! Whoot! Thnx as always!

  2. Thanks Andrea, this is brilliant, can’t wait to revisit my frog after Christmas!

    • Thank you so much Katharine! Yes Frog is exciting, isn’t it? Thank you for reading and connecting here with us – please do share your Frog successes with us. Cheers to you! xo

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