Things You'll Need:
- Carpeting, throw rug or yoga mat
- Pillows or cushions (optional)
- Exercise ball
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Step 1
Lay on your back on a soft surface, such as carpeting, a throw rug or a yoga mat to begin the bend and stretch pilates exercise. Set your exercise ball between your legs, near your feet.
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Step 2
Bend your knees so that your feet are flat on the ground and bring your body up on your elbows. If you are prone to lower back pain or have experienced a shoulder injury, you may want to support yourself with pillows or cushions.
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Step 3
Engage your abdominal muscles and lift your feet, gripping your exercise ball between your ankles. With your knees still bent, bend at the hips, lifting your legs and the ball and bring your knees to your chest.
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Step 4
Straighten out your legs, lifting the exercise ball into the air. Squeeze the ball as you bend your knees into your chest and extend once again. Keep your ankles high, with your toes pointing towards the ceiling and repeat the lift about 8 times before relaxing your legs to the floor and releasing the ball. Remember that the work is being done at your hips, and not at your knees, so resist the urge to lift the ball only with your knees.
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Step 5
Include the pilates bend and stretch exercise as often as necessary to build the muscles of the low back, abdomen and legs.
