Supine, pelvis and spine neutral. Knees flexed, feet on mat, shoulder distance apart. Fitness Circle® resistance ring between thighs. Arms long by sides, palms down, scapulae stabilized.
|inhale||lengthen back of neck to create slight cranio-vertebral flexion|
|exhale||maintain length through back of neck and pelvis neutral; stabilize scapulae and contract abdominals to slide rib cage toward pelvis and flex thoracic spine, reaching arms off mat level with shoulders. Squeeze Fitness Circle.|
|inhale||hold flexion by maintaining abdominal contraction while breathing into rib cage. Keep even pressure on Fitness Circle.|
|exhale||roll upper body down to mat, allowing cervical spine to return to neutral once head is on mat. Simultaneously lower arms and release pressure on Fitness Circle.|
Complete 5-10 repetitions.
Target Muscles: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; rectus abdominis and obliques concentrically to create thoracic flexion, eccentrically to control return down; adductors to squeeze Fitness Circle; scapular stabilizers
Sequencing: initiate with cranio-vertebral flexion, followed by scapular stabilization, then abdominal contraction and thoracic flexion
Mobility: hip and knee extension and flexion
- stabilize scapulae throughout to avoid upper-body tension
- maintain neutral
- keep even pressure on Fitness Circle during flexion
Use the Fitness Circle in the Ab Prep to engage adductors and create lower-body resistance. The sprung steel construction is ideal to help maintain alignment and activate deep torso stabilizers.
For more exercises from STOTT PILATES, visit http://www.stottpilates.com/warmup
STOTT PILATES® is a contemporary, anatomically-based approach to Joseph Pilates’ original exercise method. Master Instructor Trainer, Moira Merrithew, together with President and CEO of STOTT PILATES Lindsay G. Merrithew and a team of physical therapists, sports medicine and fitness professionals, has spent more than a decade refining the STOTT PILATES method of exercise and programming. Each month we will outline a unique exercise you can practice at home or with your clients.
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© 2009 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.
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