Pilates exercises explained
Exercise description
In the prone position we hold the arms parallel to the body and let the hands point to the body. Inhaling we focus on the length in the spine and activate the deep muscles first. In the exhalation we lift the head, shoulders and arms off the mat. At the same time, the shoulder blades strive slightly towards each other and towards the pelvis. With the exhalation lower again.
Repeat the exercise 3 to 5 times.
Pro Tip From Maria
If you feel that the lumbar spine is strained, place a small towel under the pubic bone.
Video with the brief explanation of the Pilates exercise Breast Stroke 1
Most common errors
The head is pulled into the neck.
The upper body lifts too far off the ground and length is lost.
The muscles of the buttocks are activated.
Assistance
What can you do if the exercise is too difficult?
Next in the exercise Swan Prep remain until the deep muscles are ready to lift the upper body without the support of the arms.
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