How to Do Bend and Stretch Pilates Exercise

The Bend and Stretch Pilates exercise can tone your abdominal muscles and thighs. You hold the exercise ball between your ankles to add extra weight, making your workout more effective. You must engage your abdominal muscles throughout the exercise. The Bend and Stretch Pilates exercise will tone and strengthen your core and thighs.

Difficulty: Moderately Challenging

Instructions

1. Lie back on your elbows with your arms at a 90-degree angle and your fingers pointing in front of you. Your tailbone should be firmly planted on the mat and your back straight. Engage your abdominal muscles.

2. Hold the exercise ball between your ankles. Bring your knees into your chest. Inhale.

3. Exhale and push the exercise ball up towards the ceiling. Make sure to keep your heels up. Stretch your legs as far as possible.

4. Bend your knees to your chest. Inhale. Keep the abdominal muscles engaged throughout the exercise.

5. Repeat the Bend and Stretch Pilates exercise 8 times. Concentrate on your breathing technique throughout the exercise.

Tips & Warnings

• Keep your ankles up throughout the exercise. If they drop, the exercise loses effectiveness.
• Try the beginning Pilates exercises before attempting the more advanced ones. You risk injury if you can't perform the exercise correctly.
• Don't perform the Bend and Stretch Pilates exercise or any other exercise program without first consulting your physician.
• Don't perform this exercise if you have a neck or back injury.

Who Can Help Sponsored

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!