KEY AREAS: Lower Back, Mid Back, Glutes, Abs, Chest, Shoulders, Arms, Legs, Core, Erector Spinae
START POSITION: Lie face down on the floor with your arms stretched out in front of you.
NOTES: From the start position slowly lift your arms up and at the same time lift your legs. It is preferable to keep your feet together but if you find that they come apart don’t worry to much about it. Similarly for your hands.
The picture shows a perfect form of this exercise at its highest point. I advise beginners to start with an easier version, whereby you will raise up much less – just far enough so that your feet and hands are clear of the ground, and maybe some of your thighs and chest. It will be easier to separate both hands and feet so that they are parallel to your hips. But as you get better and go up higher with more of a spinal bend, you should bring your arms and feet inwards to maximize your Stability by centering your mass along the length of the spine.
Remember that you should pause at the top for at least 1/4 of a second, before relaxing slowly back down to a fully prone position.
I would classify this exercise as intermediate in its complexity and difficulty rating – I find it difficult, perhaps because I am very tall with long arms and legs. Maybe it is because of some lower back weakness or neglected core muscles. There are many reasons why you might find it difficult to perfect this exercise and achieve the full range of motion. But, as with most other Pilates moves, I stress the importance of starting slow with easier versions of the full exercise. Build up to it and don’t try to run before you can walk. It is far better to do easier versions of multiple different exercises than to only focus on perfecting your form for 2 or 3 exercises. This is because it is paramount to ensure that your whole body is kept in balance and symmetry, while you progress your overall fitness.