KEY AREAS: Lower ABS, Agility, Core, Groin, Inner Thigh
START POSITION: Lie on back, knees bent, feet flat on floor, and arms out at an angle (like a narrow delta wing) with palms face down. his is a common start position for Pilates exercises. Head on floor. Raise both knees so they are above your hips. You can press down with your hands on the floor as you raise your legs to assist in raising them if you need to. When your feet are somewhere above your head with feet together and knees slightly bent, quickly move your arms inwards so that your hands are laid flat against your lower back with fingers splayed for added stability.
NOTES: Now push up until your hips raise up from the floor and start to slowly part your feet and let them drop slowly out to the sides (still supporting your lower back with your hands. It also helps to jam your elbows into the floor as a support anchor for your hands. Keep a slight bend on your knees and keep allowing your legs to part until they come to a natural stop out to the sides when you will feel the stretch on both sides of your groin. Hold for at least a few seconds and then slowly push up and extend your legs back up to the top position, keeping a slight bend in your knees and feet together at the top.