What’s The Difference Between The Classical Pilates Exercise “Frogs and Circles” And The Reformer Pilates Exercise “Feet In Straps”?
While they may look similar, the contemporary Pilates exercise Feet In Straps is actually a completely different exercise from the classical Pilates exercise 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 not it.
To me, the Pilates Method is a 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. Let me explain.
What is Feet In Straps In Contemporary Pilates?
In contemporary Pilates, the focus of Feet In Straps is often on pelvic stability, hip disassociation, range of motion and stretch.
There are many exercises within the Feet In Straps Series: Frogs, Circles, Peter Pan, stretches, single-leg variations… the list goes on.
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. The range of motion is quite large. 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.
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 Pilates Method is 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.)