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Step 1
Lie face up on your Pilates mat. Stretch your legs to the ceiling as if you are trying to touch it with your toes. Place the exercise ball between your ankles. Extend your arms diagonally while pressing them into the floor.
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Step 2
Use your abdominal muscles to pull your tailbone up from the floor. Don't use momentum. This is an abdominal exercise and it will defeat the purpose of the movement. As you lift your tailbone up, your legs should continue over your head in to a plow position.
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Step 3
Hold the plow position and try to touch your toes to the floor. Don't support yourself with your hands. Your abdominal muscles should be the only thing supporting you.
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Step 4
Come down slowly from the plow in a controlled motion. Use your abdominal muscles to pull your feet away from your head once your hips touch down.
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Step 5
Lower the exercise ball slowly until your legs are parallel with the floor. Pull your hips back up to repeat the Rollover Pilates exercise 3 more times.
