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by explosion: link Lie on your back on the exercise mat or the floor. Bring your knees up to the table top position (knees bent to 90 degrees, feet off the floor). Put your hands in the pockets of the Pilates band, so that when your arms are outstretched, your hands are about shoulder width apart. Lift your upper body slightly off the floor, keeping your chin tucked toward your chest.
Exhale and extend one leg toward the far wall while extending both arms overhead. Keep your navel pulled toward your spine and pull your shoulder blades down toward your buttocks. Only extend your leg as far as you can without your low back lifting. Inhale and bring your arms and leg back to the start position.
Repeat 8-12 times with each leg.
Exhale and extend one leg toward the far wall while extending both arms overhead. Keep your navel pulled toward your spine and pull your shoulder blades down toward your buttocks. Only extend your leg as far as you can without your low back lifting. Inhale and bring your arms and leg back to the start position.
Repeat 8-12 times with each leg.