Pilates Exercise Instructions:
Standing, equal weight on feet, front and back, left and right. Start at head to roll down through spine till hands touch floor, legs should remain straight. Walk hands out till in a plank position, chest facing down. Keeping elbows pulled in to sides (as if protecting armpits and waist), lower chest down to mat until nose is 1-2 inches from floor. Shoulders blades must stay flat on ribcage, not winging out. Push up to straight arms, repeat 3x then walk hands back to feet keeping legs straight, head down. Hands are still touching mat, now slowly roll up through spine to standing beginning position. Inhale to prepare, exhale to roll down, inhale walk hands exhale and inhale for each pushup. Inhale to walk hands back, then exhale to roll up. Repeat sequence 3x.