Footbar position #4, 2 springs, headrest flat
To prepare, inhale…
Complete 3 repetitions and on the last repetition…
EXHALE Initiate by rolling pelvis and flex your lower back rolling back of pelvis onto Reformer Box or as far as abdominals stay flat. Simultaneously, walk your hands down the back of your leg
INHALE Maintain flexion and breathe into the sides of your rib cage.
EXHALE Initiate with your abdominals to return to a sitting position while walking hands up your leg towards the ankle.
INHALE Flex your knee and bring inside hand under the knee, outside hand to ankle.
EXHALE Extend knee while staying upright.
INHALE Keep your leg straight and place the other on hand on your ankle.
Complete 3 repetitions on each side.
Remember to start your workout with a warm-up routine. Go to www.stottpilates.com/warmup.
Remember to start your workout with a warm-up routine. Go to stottpilates.com and click on warm up for a detailed description.
CAUTION: Please note the following important cautions before attempting STOTT PILATES exercises. Consult with your doctor before beginning this or any other exercise program, as not all exercises are suitable for everyone. This or any other exercise program may result in injury.
If you experience pain or discomfort during exercise, stop immediately and consult your doctor. To reduce risk of injury, never force or strain during exercise.
STOTT PILATES videos and manuals are sold without warranties or guarantees of any kind. The creators, producers, performers, participants and distributors cannot guarantee their suitability and safety for each individual.
Any liability, loss or damage in conjunction with any use of this program including but not limited to, any liability, loss or damage resulting from the performance of the exercises demonstrated, or the advice and information given here is expressly disclaimed.