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. Lift legs up toward ceiling at 45 degree angle, squeeze arm pit muscles (like you are holding a small ball in armpit and don’t want it to drop) turn chest to left and straight arms pump up and down (on left side), 5 inhales then 5 exhales (10x), turn chest to right (on right side), pump arms, 5 inhales then 5 exhales (10x). Pumping arms remain low and must coordinate with inhales and exhales.