Today's pilates sequence is based on the pilates figure of the jack knife, an exercise to be practiced in several steps and which helps to strengthen and tone the legs, abs, buttocks and arms. Not only that, the movement of the spine and the back massage practiced during the exercise are considered capable of improving blood circulation and sleep.
You are on your back, your arms are at your sides, your palms press to the ground. Bring your bent legs up to your chest, then extend your legs forward at a 45 ° angle to the floor. This is the starting position.
Slowly, rounding your back, raise your pelvis until your legs are horizontal above your head. The arms and back are active, while the weight isn't on the cervical vertebrae.
Slowly, round your back again and go down vertebra by vertebra, bring your legs straight back to 45° to the floor. Repeat for a few times.
When you are in the position with the pelvis raised and the legs horizontal above the head, try to raise the legs slightly, in order to accustom the body to the complete figure.
When the body is ready you can practice the complete figure. After raising your pelvis and bringing your legs horizontally over your head, extend them towards the ceiling. The weight is never on the neck but only on the arms and upper back. Then, to go down, lower your legs, round your back and bring your pelvis back to the ground vertebra by vertebra.