Pilates Exercise Instructions:
Lie on back, knees bent feet hip width apart, pelvis and spine are neutral, arms at sides palms down. 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. Reverse to lower back down to mat. Finish in neutral position. Inhale to prepare before movement, exhale while lifting hips and spine,hold hips up inhale, exhale to lower spine and hips down. Use abdominal muscles to isolate each vertebra in the back, this will increase flexibility in spine during round back (flexion) positions. Repeat 6x.