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Pilates Exercise Photos & Instructions - Two Hundreds
Pilates Exercise Instructions:
In neutral lie on back, legs table top, 90 degree angle- lift
head and shoulders off mat only as far as shoulder blades barely
touch mat. Engage pelvic floor muscles. Try not to flatten low back
completely, keep a tiny space under it, keeping the lower abs in
will stabilize this area. Straighten both legs up and away from
chest,arms at sides, palms down, squeeze arm pit muscles (like you
are holding a small ball in armpit and don't want it to drop) pump
straight arms up and down, very low to floor. For 5 pumps breathe
in 5x, for 5 pumps breathe out 5x continue for 20 sets. Pumping
must coordinate with inhales and exhales.
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