The Pilatesology Encyclopedia

Goals & Benefits

  • Strengthens the abdominal muscles and muscles of the seat.
  • Lengthens and articulates the spine.
  • Stretches the hamstrings.
  • Restores the head to an optimal position on the spine.

Tips & Cues

  • Keep the legs glued to the mat throughout the exercise.
  • Keep the elbows stretched to the side so as to roll up with the abdominal muscles rather¬† than yanking on the neck.
  • At the top, gently press the head into the hands to restore the head to its optimal position on the spine.
  • Enjoy the lifted position at the top to encourage good posture.