Exercise #1671


4 mins - Exercise


Muscle Focus: Abdominals and inner thighs.

Objective: Strengthen abdominals, stabilize the hips, and massage the spine.

Start Position: Sit tall with legs extended in front of you, the right ankle crossed over the left. Palms are placed on the Mat by your hips.

Movement: Lift both legs off the Mat, roll over to a 90 degree angle, open and close the legs, switching the cross of the ankles. Backs of arms are pressing into the Mat for stability. Roll down through the spine without dropping the legs to balance in Teaser with arms parallel to the legs. Clasp your hands behind your tailbone and, while keeping the abdominals drawn in and close to the thighs, maintain the Teaser position as you lower the legs back to the Mat. Circle the arms overhead, bringing the hands to your ankles, and roll through your spine to sit tall. Repeat four to five more times.

Precautions: Avoid this exercise if you have neck and spine injuries. Prior to executing this exercise, it is important to have practiced and successfully executed the Teaser and Roll Over.
What You'll Need: Mat

About This Video


So here we have the boomerang and it is an advanced exercise and you would like to be very proficient in pilates before attempting any advanced exercise. And if you're going to be doing any rolling, y...

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2 people like this.
Niedra, you are such a beautiful mover:)
This exercise is difficult for me. I think your explanation will help me. Thank you very much.
Thank you so much for this. I have to admit, the look over the table down to the floor when you said how dangerous doing rolling work on a table was actually made me lol! Laughter is good medicine too. :)
You have to be able to laugh! This is one of my favorite exercises. It really helped me feel more free in my Pilates work when I was learning it. My tendency is to grip but you aren't able to with the fluidity of this exercise. Enjoy!

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