Open Leg Rocker – Pilates Exercise Guide with Photos


Pilates Exercise Instructions:
Sitting, bend knees to chest, hold lower legs with hands. Tilt tail bone under to create roundness in low back and hold balance for 3 seconds. Straighten legs and open them hip width while balancing. Inhale and exhale while balancing to prepare. Inhale roll back lifting butt into air, exhale to roll back up to balance. Keep chest lifted and legs straight while rocking back and forth. Pull abdominals in to control movement and to keep low back rounded. Roll back onto shoulders (not neck). When rocking back up pause to control balance each time. Important to hold spinal flexion (roundness) with shoulder and hip stabilization during dynamic movement. Repeat 8x without losing form.



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