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Centring and Breathing 10 Hip Endurance 52
Abdominal Strengthening 28 Adductor Stretch Frog Mermaid
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1Lie 6-10 repetitions abdominals lift arms overhead articulate Bend your knees body weight ceiling chest forward chin genpy Continue breathing coordination deep abdominal muscles Don.t drawing drop your shoulders dropping your chin elbows Ensure exhale Glute Gold Coast head hip bones Hip Flexor hip joint hip muscles Inhale inoA Joseph Pilates keep your pelvis Keep your shoulders Leg Stretch Lengthen your spine Lift your abdominal lower abdominals lower back lower ribcage lumbar spine maintain moving your pelvis neck neutral alignment nod your chin Note Remember pelvic floor pelvis anchored pelvis and ribcage Pilates exercises Pilates mat Pilates Method pillow posture preparatory position prepare your abdominals press your abdominals pubic bone raise your arms Reach your arms Repeat roll forward roll your chest Scapula side Simply Pilates sitting bone spinal stabilise your shoulder stability Stretch 1 Begin tabletop position top leg torso upper back vertebrae Visualise waist