- Strengthens & challenges core, abdominal & pelvic floor muscles.
- Whole-body warmup.
- Builds endurance.
- Encourages flexion and movement in the spine.
Start lying on your back, engage your core and lift your legs up one at a time. Knees can be bent or straight, depending on your strenght. Arms by your side.
Take a breath in and lengthen the back of the neck.
As you breathe out, lift your head, neck, shoulders & arms, look towards your knees. Hold this position.
Breathe in for a count of 5 and pulse your arms.
Breathe out for a count of 5 and pulse your arms.
Continue until you count to 100.
Keep your core and abdominal muscles engaged for the entire exercise.
Keep your body steady with just the arms moving.
Move arms from the shoulders, not the elbows or wrists.
If you find the exercise difficult, you can practice it with your feet down on the mat, which is less challenging.
For anyone straining at the neck, it’s advisable to rest your head down on a pillow to avoid neck injury.
If you’re new to pilates or any other form or exercise or are injured, ill or elderly please consult your doctor before starting a new exercise regime.