Targets abdominals, obliques, back and hip extensors and quadriceps


  • Lying on your stomach (prone) on the Stability Chair™, split-pedals locked together, positioned so hip bones (ASIS) are just back of the front edge of the Chair. Spine is extended in bow shape, legs straight, turned out (laterally rotated), shoulder-distance apart and parallel with the floor. Heel of hands on pedal, arms straight, fingers long and pointing forward. Pedal lifted as high as spinal extension will allow. Shoulder blades (scapulae) stabilized flat on back.


  • INHALE Prepare
  • EXHALE Maintain bow shape with spine and hips in extension. Initiate by reaching legs back and up, and rock torso forward on edge of Chair, pedal will lower slightly. Allow elbows to flex slightly if necessary.
  • INHALE Maintain torso position and hips as extended as possible, and flex knees to cross ankles three times, alternating. Keep pedal still.
  • EXHALE Maintain torso position and hips as extended as possible and extend knees.
  • INHALE Maintain bow shape and scapular stabilization, and rock torso up to starting position.

    Complete 5 repetitions

  • Note: A trained professional must spot you while performing this exercise, to ensure full control of the pedal and balance at all times.

Remember to start your workout with a warmup routine. Go to

This exercise is an excerpt from the Complete Stability Chair manual.

Find more exercises in the STOTT PILATES Manual Library comprised of over 10 titles that document the entire STOTT PILATES exercise repertoire.


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.