Purpose:  To articulate through the spine and strengthen the abdominals

Exercise Description

  1. Lie on your back with legs extended and arms folded across your chest
  2. Inhale, exhale and lengthen through the back of the neck, lifting the head off the floor
  3. Continue exhaling keeping the core engaged, curl the body off the floor, articulating through the spine
  4. When you are sitting up reach the arms up towards the ceiling and then forward over the legs whilst keeping the arms parallel to the floor
  5. Inhale, fold the arms back across the chest and initiate the roll back down with a posterior tilt of the pelvis
  6. Keeping shoulders stabilised, exhale and lower the rest of the spine under control slowly back down to the start position
  7. Repeat x 5 – 8 times

Watch Out Points

  1. Don’t let the abdominals dome
  2. Keep the C shape in your spine
  3. Keep the tension out of shoulders and neck
  4. Avoid rounding shoulders
  5. Keep a smooth flow throughout the exercise, using segmental control

For more information on classes contact Jacky on 07958 442382 or follow my blog for more exercises

You may be interested in the following articles https://www.huffingtonpost.co.uk/news/pilates/?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvLnVrLw&guce_referrer_sig=AQAAAGThDlFYIi3FgRk5ATAGpRbv8n9oBXyGA8ETmALtuRqrKjbQb9-tFfgiKMgmQJqs5Y5WxDA15K1SMve5yEPRr55H-hnU9G3UOirujHI9ra-Kgptu-ru9fwMmvn5RjsoTTFfG7VtYoLb-hvcA3dKxQqVCYd8sNLnQJNDNY1Vq86bs


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