Teaser

This is a main exercise in the Pilates program. It is designed to challenge balance by targeting the abdominal connection.

Step by step instructions

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Exercise Steps 1

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Lie on your back with your thighs touching, knees bent, and your feet flat. Have your arms straight by your side with your palms facing up.

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Exercise Steps 2

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Lift one leg to the ceiling, keeping the knees touching.

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Exercise Steps 3

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Raise your arms to the ceiling.

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Exercise Steps 4

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Curl your head and shoulders off the mat, lifting the torso toward your straight leg.

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Exercise Steps 5

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Roll down, one vertebrae at a time.

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Exercise Steps 6

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Switch legs.

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Exercise Steps 7

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Lie on your back with both legs lifted 90 degrees. Lift your arms to the ceiling.

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Exercise Steps 8

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Reach your arms toward your feet as you roll up to your sitz bones.

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Exercise Steps 9

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Lower and lift your legs.

Mistakes and Tips

  1. To modify, do not lower as far.
  2. Teaches hip release while working on hamstring and glute alignment.
  3. Try to engage your glutes and hamstrings without your hips.