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Step 1
Lie in the beginning Pilates position with your spine neutral, or comfortably aligned, and your navel pulled in. You'll always come back to this position for any new Pilates exercise because it allows you to center yourself.
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Step 2
Pull your knees up to your chest with your legs together. Use your arms to "hug" your knees. If you are a beginner to Pilates, you'll want to leave your head on the mat. After a few sessions, you should be able to lift and tuck your head as you do this exercise.
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Step 3
Extend your arms and legs out. Your arms should extend out at a 45-degree angle above your head with your legs in the same manner below your body. Over time, you can work up to lower your arms and legs, which creates more tension on your muscles.
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Step 4
Hold this position for five to ten seconds and then bring your legs and arms back to the starting position. As you are holding the position, imagine that a strap is holding your down across your abdomen. Your body should stretch in both directions with your arms going one way you are your legs going the other.
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Step 5
Repeat the exercise as many times as is comfortable, working your way to more repetitions.
