How to Do The Open Leg Rocker

This exercise for is for the well coordinated. It's something you can add to your current pilates workout or just do it after a vigorous workout. It will stretch all threw your legs, lower back and shoulders.

Difficulty: Moderate

Instructions

Things You'll Need:

• Wear comfortable clothes that your can move freely in.

1. Sit on the ground in an upright position. Put your hands on the floor and your legs straight out in front of you. Keep your back straight. Even in this beginning position you are getting a good stretch.

2. Now place all your weight on your butt. Bring your knees in towards your chest. Keep your balance so that you stay sitting up. Keeping your knees near your chest extend your legs straight in a v-shape a little wider than your shoulders while grasping your ankles in half. Remember to keep your balance on your butt.

3. Now take a deep breath in and exhale as you roll back onto your back. Do not let your neck or head touch the floor. You don't want to roll all the way back.

4. Squeeze your abdominal muscles and roll back to the position in step 2. Repeat this rolling exercise 5-6 times or how many times you would like to do it.

Tips & Warnings

• This exercise can be hard on your bones in your butt, so just put a blanket or towel underneath you if you need a softer place.
• Not all people are this flexible so be careful not to go past your limits and injure yourself.