Movement · Pilates for Beginners
Abdominal Prep
Starting position
Lie on your back, spine and pelvis is neutral, head, neck and shoulders are resting on the mat. Knees bent, feet flat on the floor hip width distance apart, arms relaxed down at the sides of the body, palms down on the mat.
8–10 reps
Breath, Inhale to prepare · Exhale to curl the head and chest up
How to do it
Inhale: Lengthen through the spine, and engage the abdominals.
Exhale: Begin to flex the torso by rounding the head, neck and shoulders off the mat.
Inhale: Remain in flexion of the upper torso, arms lengthening through the fingertips. Pause.
Exhale: Roll down to start position.
Repeat 3 - 5 times
Be mindful
- Maintain neutral spine and pelvis throughout the entire exercise.