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Example Exercise from the Pilates CD Collection

An edited example of more than 500 exercises on the Pilates CD
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The Reformer - Swan Dive: Pilates CD
Starting Position Movement
Spring Loading Spring Loading, One Spring Exhale Push out to straight legs and arms, back in slight extension.
Starting Position Lying on your stomach on the long box. Facing the back of the Reformer. Feet pressed against the standing platform on the toes in a baby V position. Knees bent. Arms in line with your ears, elboes bent. Inhale Lift back up into full extension, arms to your ears. Palms facing outwards.
Exhale Return torso to the box, body in long line taking your arms to the outside of your thighs.
Inhale Lift back into full extension, arms to your ears. Palms facing outwards.
Focus
Back extensors
Aim
Back extensor strength.
Do
Maintain abdominal control by narrowing the pelvis throughout the exercise
Focus on the upper back.
Keep the lats engaged.

Keep the scapula apart
Don't
Sink into the lower back.
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