Pilates Exercise Instructions:
Sit on right side, legs bent, right hand supporting torso, left foot in front of right foot. Lift up till body and legs are in straight line, left arm out to side. Hold for 2 seconds. Reach left hand toward right hip, pushing hips to ceiling, chest to knees. Do this by pushing with right arm. Keep sides of feet on the mat. Untwist to side position (hips still off floor) then lower hips down to mat bending knees at the same time. Support arm will always be straight. Inhale to prepare, exhale lift, inhale twist under and return, exhale to lower down. Repeat 4x. Switch to other side. Support with left arm to lift, reach right hand through to left hip, pushing hips up. Untwist to straight body line then lower down with bent knees. Repeat 4x. Strive to lift out of supporting shoulder (not sinking into it), shoulder blade should not poke out in back.