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 low abs in stabilize this area. Arms are straight on each side of knees. do not bend arms. lift arms up to ears-keep shoulders down, open arms then circle back to knees. Inhale lift arms, exhale circle arms back to knees, head & chest stay up. When this feels easy add leg movement. When arms go up lift legs slightly away and up toward ceiling, bring legs back down to bent position when arms circle back toward knees. Same breath as first version. Repeat 8x.