Page 2

Abs & Thigh Crusher

Exercise Tip 4
-> focus on your whole abdominal wall

  1. Press your tongue to the roof of your mouth
  2. Bring you navel towards your spine
  3. Squeeze the ball betweeen your knees
  1. Maintain your start posture
  2. Roll your body foward till fingers pass the knees, your back only raises a little
  3. Hold & breathe to your Pilates Floorwork




Exercise Tip 5
-> Press your tongue on the roof of your mouth to activate deep neck muscles

  1. Try not to press down with your shoulders
  2. Bring your navel towards your spine
  3. Tighten your entire body - palms up
  1. Maintain your starting back posture
  2. Raise your hips and draw your feet in
  3. The key is balance


Bridge with Leg Extension

Exercise Tip 6
-> If you get light headed or nauseus head is back in any exercise, stop the exercise and see your physiotherapist

  1. Retract your shoulders - stretch your chest
  2. Tighten your bottocks and back
  3. Palms up - do not grip the floor
  1. Maintain your start posture
  2. Rasie one leg without losing balance
  3. Alternate legs. You might change your hands to keep your balance.



AOK Pilates Ball Code: XPBA



pilates_ball_workout.htm"> printable version

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