PuSh uP
Complete 5-10 repetitions
STARTING POSITION
plank position, pelvis and spine neutral,
hands on mat, legs straight and together, lower legs on Foam Roller
INHALE
flex elbows for three counts
EXHALE
extend elbows to push up
hALf rOLL bACk
Complete 5-8 repetitions
PIkE
Complete 3 repetitions
STARTING POSITION
hands on roller,
legs straight hip-distance apart with
balls of feet on mat, hips flexed to
inverted V position
INHALE
prepare
EXHALE
roll spine from tail to head,
flattening spine
INHALE
initiate from head and flex spine
and hips to inverted V position
INHALE roll torso forward over legs, pulling roller in
EXHALE curve lower back toward mat, pressing roller away
STARTING POSITION seated on mat, torso rounded over legs,
knees bent with balls of feet on roller.
INHALE prepare
5
Visit www.merrithew.com for our full line of STOTT PILATES
®
products.
