Zo voer je de Basis Pilates oefeningen uit ( vervolg van Blog Deanna Dorman) :
Start by laying on your back with arms extended overhead and legs out straight. Engage your abdominals to flatten your lower back into the mat. Without using momentum, peel your spine off the mat, one vertebra at a time, pulling your navel into your spine. Keep using your abdominals to sit all the way up and reach towards your toes, making a C-curve with your spine.
Slowly lower back down keeping your heels glued to the mat, and place one vertebra on the mat as you lay all the way back down, reaching the arms back overhead. The key is to make sure you roll SLOWLY through your spine, using your abs, and not “hoisting” yourself up with momentum. Complete 4-6 repetitions. Works your abdominals, stretches your spine, and warms the body up for more intense exercise.
Sit right on top of your sit bones, and reach your arms out to the side, extending through your fingertips. Imagine a string pulling you up from the crown of your head and rotate from your spine to the RIGHT. Scoop your belly button in towards your spine as you start to reach your LEFT arm forward to your RIGHT foot.
Imagine “sawing” off your pinky toe with your pinky finger. Stack your spine back up straight using your abdominals and rotate to the other side, reaching your RIGHT arm to your LEFT foot. Make sure to reach through the fingers and always lengthen through your spine. Complete 6-8 repetitions on both sides. Works the abdominals, including the obliques, and stretches the spine and hamstrings.