Now it's time to work the abs more and stretch at the same time!
Today's
exercise is the original Pilates exercise "the Roll Up." Here, using a
stretch band with a partner, you'll get support from your partner and
the band to help you articulate through the spine, and you'll get a
fabulous stretch while providing the support for your partner!
So
here's how you do it: To start, sit up as tall as possible facing each
other with the abs pulling in and the spine straight. Ideally, the
legs will be straight and together as well, BUT if the hamstrings are
tight making it impossible to straighten the spine and the legs
simultaneously, then bend the knees and focus on straightening the
spine as much as you can in the start position! Hold the band, one
holding the middle of the band shoulder distance apart, the other
holding the edges.
Inhale, one partners starts to roll back one
vertebrae at a time while the other reaches forward. Then exhale and
continue rolling back (while the other reaches forward) until the
individual rolling back is lying on the mat with the arms reaching
overhead. At this point, the other partner is indulging in a forward
bend stretch.
Inhale, start to reverse, the partner on the floor lifts the head and
shoulders and starts to roll up while the stretching partner starts to
roll back. Exhale, continue rolling up and back respectively until the
reverse is happening...
Repeat 4-6 times according to both partners' strength and flexibility.