Pilates Exercise Instructions:
Lie on back, knees bent feet hip width apart, pelvis and spine are neutral, arms at sides palms down. Right leg up bent in a 90 degree angle or “table top” position. Contract ab muscles inward (without using butt muscles) to tilt hip bones and low back into floor, lift butt first, then low back, then mid back off floor one vertebra at a time, do this in sequence. Extend right leg up straight. Circle leg clockwise in small circles 6x, circle leg counter-clockwise in small circles 6x. Lower back down to mat one vertebra at a time. Finish in neutral position. Bring right leg down to mat, keep hips up and hold left leg up table top then straighten up to ceiling. Circle leg both directions, 6x each way. Inhale to prepare before movement, exhale while lifting hips and spine, hold hips up, inhale, exhale to lower spine and hips down. This exercise is good for stabilizing pelvis while increasing range of motion of hip joint.