How to Do Pilates Lower Lift Exercise

Pilates is a gentle, effective form of exercise that works to strengthen the body's core muscles, in turn improving posture, relieving chronic pain, increasing balance and agility and building overall strength. Attainable by all types of people, from athletes to senior citizens, pilates is a great way to sculpt your body. With a few simple tips, you can add the pilates lower lift exercise to your regular routine.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Carpeting or yoga mat

1. Begin the pilates lower lift by laying flat on your back on a soft surface, such as carpeting or a yoga mat. Make sure that your shoulders are relaxed and your back is long, imagining that you are pressing your belly button into the floor.

2. Lift your legs straight up to the ceiling, flexing your feet and place your hands behind your head to support your neck. Keep your elbows pressed out, as bringing your elbows in will cause stress on your neck. If you have experienced a neck injury or you are feeling pain and discomfort in your neck or upper back, relax your upper body to the floor and allow your arms to rest at your sides.

3. Press your heels firmly together and engage your abdominal muscles. On the exhale, allow your legs to drop together just about one foot. Inhale, and bring the legs just beyond your beginning position. If you feel any pain or discomfort in your lower back during the lifts, bend your knees slightly and continue. As you gain strength with practice, you will be able to completely straighten your legs.

4. Complete 8 to 10 full pilates lower lifts before you release your upper body and legs to the floor and relax.

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