This exercise is the classic Double Leg Pull of The Pilates Repertoire. It strengthens the entire fascial line of the back of the body.
To do this exercise you will need a mat. Start by lying on your belly with your legs lengthened long beneath you. Clasp your hands on top of your sacrum. Inhale as you straighten your arms and extend your spine to lift your head, neck, and shoulders into the air. Then exhale as you reach your head away from the tail to release the spine to the floor, at the same time bend both knees to reach your heels to the ceiling. Repeat 6-8 times.
Things to think about
Imagine that there is a taught band between your heels and your hands. When your heels reach away from your body that band straightens the arms and lifts the head, neck, and shoulders. Then when the head, neck, and shoulders lower to the ground, the heels arc back to the ceiling.
It is important in this exercise to allow for length throughout the front of the body. Imagine that the front of your spine is a bow made of the smoothest wood, or the shiny new rocker on a chair. The length in the front of the body creates the efficient movement in the back of the body.