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. Straighten both legs up and away from chest,arms at sides, palms down, squeeze arm pit muscles (like you are holding a small ball in armpit and don’t want it to drop) pump straight arms up and down, very low to floor. For 5 pumps breathe in 5x, for 5 pumps breathe out 5x continue for 20 sets. Pumping must coordinate with inhales and exhales.