Continuing our twenty-five sequences, we're going to move into some more back strengthening. We just finished our locust position, or sequence, so bring the arms forward into more of a superman position here. We're going to keep that same stance, with the thighs pressing down, through the hip flexors, really pressing down strongly, lengthening the low back here. It's key that you don't let the tail bone rise up, so you keep a nice lengthened low back. Now lift the head, neck and shoulders off the floor, and bring the hands up as well. So lift the hands just slightly, about three, four inches off the floor. Lift the heels. On your exhale. Now we're going to swim very fast. This sequence is taken from a Pilates move. We're going to swim very fast, moving the arms and legs in opposition to each other, up and down in short, short movements, tiny, tiny movements. So beginning with one, two, yep, faster, three, nice, four, five, six, seven, to a count of about fifty. Ten, eleven, twelve, thirteen, fourteen. It's important to keep the knees straight as you go, so that the knee doesn't bend at all. It stays very straight. And lift the heels and the thighs, one at at time, off the floor. You're doing a great job. Keep going, that's about twenty-five. About thirty. And you can speed up here just a little bit, make them short and tiny movements. This is great to strengthen the whole erector-spiny muscles that are down the side of the spine. So very good for that. And then release to the floor, and turn the head to one side again, resting.
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