Pilates Exercise Instructions:
In neutral lie on back, legs table top, 90 degree angle, arms straight up to ceiling. Lift head and shoulders off mat only as far as shoulder blades barely touch mat. Arms lower to mat, at same time straighten legs to ceiling. 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. Squeeze arm pit muscles (like you are holding a small ball in armpit). Lower chest/head down to mat and bend knees, arms go back up to ceiling. Inhale to prepare, exhale to lift chest with head and lifting legs. Inhale lowering back to floor. Repeat 8x.