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Pilates Exercises - Advanced Rollover

ADVANCED ROLLOVER

This is not an exercise for clients with osteoporosis of the spine and herniated disks.

To start

1. Lie on the back with the arms extended on the floor and the legs reaching to the ceiling. The arms are pressing down on the floor.
   
2. Hollow and curl the tailbone off of floor. The goal is to use the abdominals to bring the spine into a plow position. Do not use momentum. This is an abdominal exercise.
   
3. Hold the plow and control the legs to widen a foot apart.
   
4. Control down from the plow. When the hips are on the floor, reach the legs away from the head with great abdominal support.
   
5. Repeat three more times.