This exercise involves lying on your back and bringing your knees towards your chest while simultaneously lifting your head and shoulders off the ground. Then, you extend your arms and legs outwards before bringing them back in towards your chest. This movement is repeated for several repetitions. It is a Pilates exercise that targets the core muscles.
Type
Flexibility
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Stretches the hips, glutes, and lower back
- Improves posture and alignment
- Increases flexibility and range of motion in the hips
- Relieves tension and stress in the body
- Can help alleviate symptoms of sciatica
- May improve digestion and circulation
How to perform
- Start by lying on your back with your knees bent and feet flat on the floor.
- Bring your knees towards your chest and lift your head and shoulders off the ground.
- Extend your arms straight above your head and straighten your legs out in front of you at a 45-degree angle.
- Inhale and simultaneously bring your arms and legs back towards your chest, hugging your knees in towards your body.
- Exhale and extend your arms and legs out again, keeping them lifted off the ground.
- Repeat this movement for 8-10 repetitions, focusing on keeping your core engaged and your movements controlled.
FRONT VIEW
BACK VIEW
Abs
Primary
Obliques
Primary
Hip Flexors
Primary