Getting in the Starting Position
Lie down on your back on the Pilates mat with your legs straight and together.
Keeping your arms right beside your body with your palms facing down, raise your legs up to a 90-degree angle without bending them.
Performing the Exercise
Exhale as you lift your hips off of the mat and curl your abs in. Keep maintaining the 90-degree angle of your hips and legs. You'll know when you've completed this step once your knees are directly above your nose and your legs are straightened parallel to the mat. Press your palms into the mat to help lift your legs.
Inhale and elevate your legs toward the ceiling. Make sure that your chest stays low and your neck remains elongated and your hips don't move out of alignment. Once your legs have reached a 60-degree angle from the ground, hold the position for 3 seconds.
Exhale and slowly lower your body back to the mat, vertebra by vertebra. Lengthen the neck and ensure that the head stays on the floor. Keep the chest open. Return to the starting position, with the legs in the air at a 90-degree angle. Inhale and repeat the exercise for the desired amount of repetitions.
Frequency
Do 3 repetitions of this exercise per set. Repeat until you've completed 4 sets.
In order to start seeing/feeling results, aim to increase the number of times per week you do this exercise.
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