Things You'll Need:
- Pilates mat
- 9 inch exercise ball
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Step 1
Lay flat on the floor, with your back touching the Pilates mat. Your lower back should stay flat on the floor and not move off the floor during this exercise.
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Step 2
Place the smaller ball between your ankles and lift your legs up to a 45 degree angle from the floor. Keep a slight bend in your knees to make the movement more comfortable.
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Step 3
Lift your neck and lower back off the floor and lift your arms slightly.
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Step 4
Begin pumping your arms up and down while breathing in for five counts. Keep your arms moving as you exhale for a count of five.
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Step 5
Continue inhaling and exhaling as you pump your arms for ten repetitions. You’ll feel it almost instantly in your lower abdominal muscles.
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Step 6
Pull your knees into your chest, drop the ball, and move your neck from side to side. This stretches your muscles and give your body a chance to rest.












Comments
jeankuhn said
on 10/2/2009 I have never read that Joseph Pilates, (1880-1967) was a physician. I knew he was a gymnast, bodybuilder, and boxer. And I believe that his first students were his fellow inmates on the Isle of Man during his internment for being a German citizen during WWI.