Скачать или смотреть Learn Pilates: Roll Over

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Repetitions: 10

Benefits: Strengthen abdominals and increase spinal flexibility

Getting Started
Start by lying on your back with your hands pressed down next to you on the mat or floor. Extend your legs to a 45º angle.

Perform the Move

Inhale to bring your legs up to 90º.Exhale to peel the spine up and roll your legs over your head so your toes touch the floor.Inhale to bring your legs up hip-high off the floor, flex the feet and roll your legs back down, one vertebrae at a time.Exhale and lower your legs down to 45º and bring the inner thighs together.Repeat steps 1 through 4.
NOTE: If you're having trouble, bring your legs to a 90º angle, exhale to bring your tailbone off the mat and inhale to bring it back down.

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