How To Do The Femur Arc Pilates Exercise
Are you pregnant or have recently had a baby? Do you want to strengthen your core to help support your back? Are you simply trying to get stronger and move well? Femur arcs are a great exercise to start to load your abdominals in a safe place and are your direct progression from dead bugs. They are also really easily modified if you cannot lay flat on your back!
Top tips
- Do you need an incline?
If you are in your mid to late stage pregnancy or have acute lower back pain, propping yourself up can make all the difference! This will give your abdominals support so that you can load them through a shortened range and start to get stronger. If you have back pain, you can progress easily by slowly lowering yourself towards flat. - Use your breath.
Breathing into the sides of your ribs as well as your stomach and allowing them both to move will help you focus on not bracing. You want your muscles to do the work and move with ease. This means not creating a static support system! - Find your hip fold!
Yes, you will feel this in the front of your thighs! Your hip flexors are working here in order to move your hip! However, when you are in table top you should be able to let your hip fold be soft. If you cannot, try dropping your shins a little to see if this changes it. - Do the prep!
So often we rush straight into the exercise. Remember, every day will move differently, just like every day our mood is different! Come into the starting position of table top well and try each leg. This will show up any asymmetry and show you whether today, you just need to do the easier version!
FAQs
What are Pilates femur arcs good for?
Femur arcs help strengthen the deep abdominals, improve pelvic control and support the lower back. They are often used as a progression from dead bugs. Because they are completed laying on your back, you get a lot of feedback from the ground which allows you to understand where you are in space a bit better. This will consequently help your overall body awareness.
Can I do Pilates femur arcs during pregnancy?
The short answer is yes. If you are in your first trimester you can do them as normal without any modifications. The only thing to remember is listen to your body and if you have lots of symptoms of reflux or sickness, you may want to choose a different exercise. However, if you are in your second or third trimester, you may find doing these propped on your elbows or reclined on cushions more appropriate.
Why do I feel femur arcs in my hip flexors?
It is normal to feel some work in the front of the thighs because the hip flexors help move the leg. However, if you feel gripping or tension at the hip fold, you may need to lower your shins slightly or choose an easier version.
Should I do femur arcs if I have lower back pain?
Femur arcs can be helpful for back pain when modified and completed at an appropriate level. Using an incline to lay against and working through a smaller range can support the abdominals and reduce strain on the lower back.
Conclusion
Femur arcs are a simple but highly effective exercise for building abdominal strength, improving control and supporting the lower back. Whether you are pregnant, postnatal, managing back pain or simply looking to move better, they can be modified to meet you where you are. By using breath, good positioning and the right level of support, femur arcs can help you strengthen safely and progressively.
Key Takeaways
- Femur arcs are a safe progression from dead bugs and help you begin loading the abdominals in a controlled way.
- They can be adapted for pregnancy, postnatal recovery and back pain, especially by using an incline rather than lying flat.
- Breath is key. Focusing on rib and abdominal movement helps reduce bracing and encourages more efficient core activation.
- Hip flexor activity is normal as these are the muscles that help you lift your leg.
- Preparation matters. Taking time to find your tabletop position and test each side can highlight asymmetry and help you choose the right level for your body that day.
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Published 29 Nov 2023 · Updated 7 Jul 2026