This high-intensity exercise strengthens the core muscles and the back.
Method One of Three:
Getting in the Starting Position
Method Two of Three:
Performing the Exercise
1Exhale and gently lie back so that you're lying flat on the mat.
2Press your hands down into the floor, keeping the chest open.
3Extend your legs backwards over your hips, head and torso until they become parallel with the plane of the Pilates mat.
4Inhale while uncrossing the legs and then recrossing them with the opposite leg in front. Tighten your abdominals to remain balanced
5Exhale and bring your legs back forward and your back upwards until your body reaches a 45-degree angle with itself.
6Inhale and bring your legs up and over your head until your knees are above your nose. Make sure you keep your legs crossed at the ankles throughout the motion.
7Exhale while lowering your legs down to the mat, and reach forward to touch your toes.
8Inhale and come back to the starting position.Advertisement
Method Three of Three:
Things You Need
- Pilate mat
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