Master the Foot Twist: A Pilates-Inspired Exercise for Better Movement

If you tried last week's Tennis Ball Reset, you've already begun awakening your feet and creating better awareness from the ground up. Today, we're building on that foundation with another powerful exercise from the WundaCore methodology – the Foot Twist.

As a Pilates instructor and founder of WundaBar Pilates and WundaCore, I've seen how this simple yet effective movement can transform not just foot function, but entire movement patterns. Whether you're practicing on a mat at home or working with equipment, this foundational exercise will enhance your control and precision.

Understanding Your Feet in Motion

Did you know that your foot goes through a specific sequence with every step you take? We call this the "twisted plate sequence":

  1. Heel strike
  2. Outer foot contact
  3. Big toe push-off

Understanding and optimizing this pattern is crucial for everything from basic walking to advanced Pilates exercises. This knowledge will help you move better, feel better, and perform better in any movement practice.

The Foot Twist: Your Movement Game-Changer

Time needed: 3-4 minutes per foot (8 minutes total)

Equipment: A sturdy chair or bench (no wheels!)

Level: Beginner-friendly

Surface: Any firm surface - avoid soft beds or cushions

Step-by-Step Guide:

 

  1. Setup:
  • Sit tall on a stable chair or bench
  • Place your feet hip-width apart (about 4 inches)
  • Ensure your knees are directly above your ankles
  • Keep your spine long and shoulders relaxed

 

  1. Right Foot Sequence:
  • Cross your right ankle over your left thigh
  • Cup your right heel with your right hand (thumb on top)
  • Place your left hand across the ball of your foot (thumb underneath)
  • Gently twist your foot like you're wringing out a towel
  • Continue for about one minute

 

  1. Posture Check:
  • Keep your spine tall
  • Chest open and broad
  • Head aligned with your spine
  • Avoid collapsing forward

 

  1. Body Scan:
  • Return your right foot to the floor
  • Stand with feet hip-width apart
  • Notice the differences between your feet
  • Pay attention to alignment through your right ankle, knee, and hip

 

  1. Left Foot Sequence:
  • Repeat the entire process on your left side
  • Take time to notice any differences between sides

 

What You Should Feel:

After completing both feet, stand tall and notice:

  • More evenly grounded feet
  • Enhanced awareness of your foot placement
  • Better alignment through your ankles, knees, and hips
  • A feeling of being "centered" and balanced

 

Integrating With Your Practice

This exercise is perfect for:

  • Starting your morning movement routine
  • Preparing for a mat workout
  • Enhancing awareness during standing exercises
  • Improving balance work and single-leg exercises

 

Your Next Steps

Ready to deepen your practice? The WundaCore Masterclass membership gives you access to a complete library of exercises that build upon these fundamental movements, helping you create strength and control throughout your entire body.

Join WundaCore Masterclass Now

Coming Next Week

Stay tuned for next week's exercise, where we'll move up the chain to ankle mobility – a crucial element for every movement practitioner. Each week builds upon the last, creating a comprehensive approach to movement from the ground up.

Remember: Your movement journey is unique to you. Listen to your body and progress at your own pace. If you have any foot conditions or injuries, please consult with your healthcare provider before starting any new exercise program.

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