The Pilates 100
The Pilates 100 Pilates with Qifi
STEPS :
- Lie with your back to the floor. Lift your legs to a 65-degree angle.
- Point your toes and squeeze your heels together.
- Raise your shoulders off the floor and crunch your upper abs (you don't have to do a V-sit variation with your back off the floor, as pictured above).
- Bring your hands in front of you, right by your sides. As you oscillate your arms up and down, inhale through your nose for five pumps and exhale for five pumps
- . The speed of your arms is dictated by your breath, so you can choose to go faster or slower.
- Keep pumping and holding this position for 10 complete breaths (or 100 pumps).
Benefits
- Improved circulation
- Increased spinal mobility
- Better breathing habits
- Stronger abdominals.
- improved flexibility.
- enhanced muscular control of your back and limbs
Who Can Do