How to Do V-Out Pilates Exercises

Pilates was originally created as a form of physical therapy, but has become extremely popular in the United States as a form of gentle yet dynamic exercise. Practiced by people of all ages and body types, pilates works to strengthen and elongate the body's core muscles without creating bulky muscle mass. Pilates V-outs are advanced pilates exercises, so review your basics before you get started.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Soft carpeting or yoga mat
• Exercise ball

1. Begin the pilates V-outs exercises by laying on a soft surface, such as carpeting or a yoga mat. Lift your legs straight up into the air and place your exercise ball between your ankles. Rest your arms at your sides.

2. Engage your abdominal muscles and lift your upper back, bringing your chin to your chest. Release your legs down slightly to a 45-degree angle, pressing your ankles firmly into the ball.

3. Exhale as you lift your arms and legs to center. Grasp the ball with your hands and on the inhale, extend your legs once again to 45 degrees and reach the ball above your head. Exhale again, lifting to center and place the ball between your ankles. Inhale and extend your legs to 45 degrees as you reach your arms above your head.

4. Limit the extension of your arms and legs if you begin to feel pain or discomfort in your abdominals. With time and practice you will be able to extend your arms and legs further.

5. Repeat 8 to 10 sets of the pilates V-outs before bringing your arms and legs to the floor, releasing the ball and relaxing.

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