- Lie on your back with a cushion under your head. Lengthen your hips away from the ribs so there's no arch in the back and your pelvis is not tilted upwards. Your feet should be 60cm from your backside. Keep your heels on the ground, with your toes pulled up.
- Place your hands behind your head, with thumbs and fingers intertwined and in that little 'dip' in the base of your skull.
- Every Pilates movement begins with a breath; so the count is: Breathe out for two (more like a deep, loud sigh out ), curl your ribs toward your hips as close as you can. You should bring your head and shoulders off the ground; then breathe in until your shoulders are about to touch the ground again. Breathe out and curl forward again. Repeat three sets of 10 repetitions every day.
Postural improvement Increased stamina Improved sex life! "This system can isolate and work the lower abdominals," Allan explains. "This provides more strength in the mobility of the pelvis and therefore the pelvic floor... a very important part of our sex lives."
Keep in mind that your ribs must never lift higher than the horizontal line of the hips.
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