- 1). Lie on your back on the floor. Imprint your spine by tightening your abdominal muscles and pressing your lower back into the floor. Place the Pilates magic circle between your knees with the pads against your knees.
- 2). Tighten the buttocks muscles and squeeze the Pilates circle together. Lift your buttocks and lower back as high as you can off the floor. Focus on lifting yourself up slowly vertebrae by vertebrae as if peeling yourself off the floor.
- 3). To protect your neck, keep the chin tucked in and do not let the head roll back.
- 4). Lower yourself back down slowly vertebrae by vertebrae as you continue to squeeze the magic circle.
- 5). Repeat for 8 to 12 repetitions.
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