Saturday, January 26, 2013

Day 210- Teaser Prep

This exercise is intended to prepare you to find the positions that will be necessary to complete the classic Pilates exercise the teaser.

To do this exercise you will need a mat.  Start by lying on your back with your knees bent and your feet planted on the floor.  Inhale to prepare and then exhale as you roll through your spine and roll up to sitting.  Once in a sitting position rock back towards your tailbone slightly and then let one leg and the other to float into the air.  Once you have lifted both legs, then exhale and hollow your abdomen as you straighten both legs.  Inhale as you bend and exhale as you straighten.  Repeat 8-10 times before rolling back down.

Things to think about
If you have osteoporosis, don’t worry about rolling through the spine.  Simply sit towards your tailbone and straighten and bend your legs.

It is important to protect your back by finding an abdominal connection. As you straighten your legs imagine hollowing your abdominals as if you are stretching a rubber band between your bellybutton and your heels.

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