Karrie Adamany Pilates
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Get Down

It’s the simple things that make a difference.

Like biting into a perfectly crisp apple, or…sitting up with ease.

Maybe you don’t think of sitting up from a prone position as a major accomplishment. But if you don’t have – or do not know how to use – the core strength to do so properly, it can throw you out of line. This is where I can help you.

I am going to break this exercise down into two parts. This first post will lay the groundwork for being able to roll up, so we will practice rolling back. Sounds not quite right to you? Yes, believe me, if you can roll back properly, you will be able to roll up.

Sit with your feet on the floor positioned hip-distance apart. Lightly place your hands on the backs of your thighs (your hamstrings). Sit up tall, using your abdominal muscles to keep your spine straight and lifted. Check to make sure that your shoulders are not hiked up around your ears. They should be, as always, relaxed. Now we are ready to proceed.

 



Engage your lower abdominal muscles, the ones below your belly button, and tilt your pelvis forward (your tailbone is reaching in the direction of your feet). This tiny curve is the beginning of your rolling back. Let’s be honest, it’s easy to just lean back and go. But we are trying to ignite your abs in order to strengthen them. So pull those muscles in, create your pelvic tilt and slowly start to go back, creating a letter C with your spine. Your arms are there as a guide (Your arms are also there in case you need the extra help getting up). When your arms are straight, you hold the position for a count of 5-10. Then slowly roll back up to sitting up tall, still using your abdominal muscles the whole way up. Repeat this 8-10 times, moving slowly.

Remember this is the opposite of slouching! You are actively pulling your abdominal muscles in to take your body backwards.

Next time – rolling up! The simple things are not always so simple. But when you master them you still feel like a champ.

xoka