Exercise #1670


3 min - Exercise
No comments yet


Muscle Focus: Back extensors.

Objective: Strengthen the back extensors, glutes, and hamstrings. Increase spinal mobility.

Start Position: Lay flat on stomach with arms by side, head turned to one side. Bend both knees and hold onto both ankles.

Movement: Press your ankles into your hands and lift your chest and knees away from the Mat by engaging the backs of the legs and the back extensors. Maintain this shape as you rock forward and back. End with a stretch in child's pose.

Precautions: Avoid this exercise if you have back or knee injuries. Prior to performing this exercise, you should be able to proficiently execute the Swan and Swan Dive.
What You'll Need: Mat

About This Video

(Pace N/A)
May 30, 2014
(Log In to track)


Here we have rocking and it's an advanced exercise. If you have any history of back issues or back problems, this is not the choice for you and you would like to work with someone individually that ca...


No comments yet. Be the first!

You need to be a subscriber to post a comment.

Please Log In or Create an Account to start your free trial.

Move With Us

Experience Pilates. Experience life.

Let's Begin