18..Neck Pull
Pilates for Women
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57s
Lye flat on the mat with heels glued together and hands behind the neck. Inhale, lift your head, neck, and shoulders up, then exhale round over aiming your elbows toward the mat. Inhale, stack the back up toward the ceiling. Exhale, round the spine back down to the mat bone by bone.
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19. Side Kick
Lye on your side with your shoulders and hips lined up with the back of your mat. Now place the legs forward on your mat. Prop your head up with your hand or extend your arm long and rest your head down. Lengthen the top leg up parallel to the ground and kick it forward and back. Make the kic...
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20. Teaser
Lye on the mat with your legs in tabletop position (knees directly over hips). Extend the arms to the ceiling and then behind you at a 45-degree angle. Simultaneously extend your legs out as you roll your upper body up to a “V” position. Pause, bend the knees as you roll your body down to your...
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21. Seal
Sit to the front of your mat with bent knees. Place your hands in prayer position and then feed your arms through your legs and around to hold your ankles. Balance on your sit bones. Inhale, slowly roll back to the shoulder blades. Exhale, roll back up and balance so your feet are hovering ov...
