Pilates Exercise Photos & Instructions - Single Leg Switch

 
Beginner version I                   Beginner version II

Preparation

1. Lie on the back with both knees bent and feet off the floor.
   
2. Place the hands below the navel. Practice 3 sets of breath with hollowing. Feel the hands sink with the hollow.

The lower the leg to the floor demands more abdominal control. If you feel the back, bring the leg higher or return to beginner version. This is about the abdominals working! If the back hurts, go back to Pilates principles.

SINGLE LEG SWITCH

1. Lace hands behind the head. Float the head up as the lower abdominals hollow towards the spine. Inhale without pouching the belly out.
   
2. Hollow as one leg extends to the ceiling.
   
3. Inhale and return to the original position.
   
4. Repeat breath pattern on other leg.
   
5. Repeat 7 more sets.

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