“Frogs and Circles” Is Not “Feet In Straps.” Here’s the deal.
While they may look similar, the contemporary Pilates exercise series “Feet In Straps” is actually a completely different exercise from the classical Pilates exercise duo “Frogs and Circles.”
In fact, there is no “Feet In Straps” series in the classical Pilates Method. (I know, it shocked me, too, when I first started studying the classical Pilates method. But I promise, with so many places around the studio to get a good stretch, you don’t miss them.)
While both are exercises done on the Pilates reformer, they have very different purposes because the two different styles of Pilates have different purposes and approaches.
One of the biggest misconceptions about the classical Pilates Method is that it’s just unmodified Pilates exercises, in the same order, forever.
That’s just wrong. There is so much more to it than that.
Different Approaches
I originally studied contemporary Pilates through an “evidence-based” program that merged physical therapy with Pilates.
And I am now a third-generation classical Pilates teacher.
I have also spent a lot of time studying anatomical embodiment.
I like to think of myself as a bit of a nomad. A hybrid. Basically, I do what I want to do and what works best for my clients and me.
With that in mind, here is my current understanding:
Classical Pilates trains the body as a whole, while contemporary Pilates breaks it down into parts. While Classical Pilates tends to ask the body to organize itself globally from the beginning, Contemporary Pilates often breaks movement into components so individual patterns can be refined before being reintegrated into more complex movement.
The Classical Approach
Classical Pilates typically follows the Pilates Method philosophy. It’s full-body movement from the center, breath being a hugely important part of that, and control through very intentional mind-body coordination, using a full system of apparatuses, each with its own unique role and purpose in the system.
The classical reformer and mat sequences are in intentional orders, each exercise building skills and connections that will be used in future exercises, culminating with a complete workout for mind and body.
The other apparatuses are used as needed to build skills.
It’s an adaptable and progressive system and should constantly provide new challenges to the body.
The Contemporary Approach
Contemporary Pilates looks similar.
It uses modified Pilates equipment and some Pilates exercises, while borrowing and incorporating ideas from other methodologies like barre, physical therapy, weight training, etc.
There’s not a specific order, and teachers are free to get as creative as they like.
However, the real “difference” is in the approach.
Instead of training the body globally as in classical Pilates, the contemporary style of Pilates breaks it into parts.
What is Feet In Straps In Contemporary Pilates?
In contemporary Pilates, there are many exercises within the Feet In Straps Series: Frogs, Circles, Peter Pan, all kinds of stretches, single-leg variations… the list goes on.
The contemporary approach breaks movements up into components. The focus of Feet In Straps is typically on pelvic stability, hip disassociation, range of motion and/or stretch. It’s purpose does not exist beyond that goal.
The range of motion can be quite large, which is why risers on the reformer come in handy (classical equipment does not have risers - it doesn’t need them.)
The series is often placed at the end of a reformer Pilates workout as a cool-down after the workout, as it provides a delightful stretch.
A true crowd pleaser.
In fact, one of the best-selling shirts in The Pilates Shop by Pilatay is “I’m Just Here For Feet In Straps.”
What is Frogs and Circles in The Classial Pilates Method?
In classical Pilates, Frogs and Circles have a much smaller range, generally within the frame of the reformer. (Yes, there is a reason for this.)
It’s not that there is any weird issue with “range of motion".” There are many other places in the system that address this (splits, ballet stretches, even mat work). It’s just that, in the context of the system, it wouldn’t make sense here.
They are typically taught at the foundation level - usually the third exercise in the reformer sequence. (Once it’s replaced with Short Spine Massage, it moves to a later position in the sequence.)
The classical system asks the body to organize itself globally from the beginning. It’s a progressive system. The purpose of individual exercises exists only within the context of the full method.
Think about it like looking at a single puzzle piece. It will not make much sense on its own - you have to look at it relative to the full puzzle picture.
Or, think about it in terms of looking at a single bone in the body versus the full skeleton. A bone on its own is interesting and has its own unique characteristics, but it doesn’t fulfill its purpose until it is moving in relation to all the others.
To understand the exercises in The Pilates Method, consider what came before, what it’s preparing you for.
What is it for?
I remember thinking of Frogs and Circles as a throwaway. I didn’t get it. It didn’t feel hard or significant.
Now I realize that I was looking at it as a leg exercise. The legs are the moving body part, after all. However, Pilates as a method is full-body, always. The legs here are no more or less important than everything else.
Frogs and Circles teaches symmetrical movement of the legs and how to maintain the stability of the torso as the legs move away from the center.
It also introduces the press down of the arms while simultaneously reaching through the legs, always from a strong center.
What came before?
In The Hundred, a circulation exercise, we stabilized the torso against the pumping of the arms. Connected the arms into the back. Opened the back ribs. So much more. But the legs were still.
Frogs and Circles challenge the arm-back connection and stability of the torso we found in The Hundred, by now moving the legs out and away from the center line.
What is it preparing you for?
Once one progresses and is ready for overhead exercises, Frogs and Circles are replaced by Short Spine Massage. (Frogs and Circles are then wedged in later in the sequence.)
For Short Spine Massage, we need that press down of the arms while simultaneously reaching through the legs with a strong center, so that we are lifted. Otherwise, the weight of our body would collapse down into our shoulders, compressing the spine.
The whole back line has to be active. That opening of the ribs we found in The Hundred now brings the carriage in with lift, control, and strength. Abdominals, hamstrings, triceps… It’s all working HARD!
Here’s the point
Sure, your legs are moving in and out, or around in circles. But that isn’t the purpose of the exercise. It’s not the challenging part. It’s not the “thing.”
The “thing” is the effect that that movement has on the center. And how it all comes together.
As we progress, the stimulus changes to increase demands on the body. I like to think of it as finding new ways to defy gravity and challenge equilibrium.
It’s about the big picture, the full shebang, if you will. Sooo, did I clear things up, or leave you with more questions?
When asked what his system was, Joseph Pilates said, “Control - Inner control - complete coordination of body and mind. I can say it in words, but it won’t mean anything. You must do it to understand.” (PM Newspaper 1946.)