Pilates Exercise Instructions:
Lie on back, knees bent feet hip width apart, pelvis and spine are neutral, arms at sides palms down. One 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. 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. Stabilize pelvis (hip bones must remain level with each other) while isolating each vertebra in the back. This will increase flexibility in spine in round back (flexion) position by pulling abdominal muscles inward. Repeat 4x each leg.