Performing the Exercise
Inhale while allowing your chin to rest above your chest.
Bending at your waist, roll downwards towards your feet vertebra by vertebra, eventually placing your hands on the mat in front of you. Continue to relax your head and shoulders as you fold forward. If needed, bend your knees slightly to extend further downwards until your hands touch the ground.
Exhale while walking your hands forward in front of the mat, until you reach the pushup position with your body elongated and belly pulled away from the Pilates mat. Keep your wrists below your shoulders, and remain in this position for 6 to 10 seconds.
Inhale while bending your elbows downward and backward, bringing your body toward the mat. Make sure the buttocks stay in line with your back.
While exhaling, extend your arms and push your body away from the pilates mat, returning to the pre-push up position. You may repeat the pushup for the desired amount of repetitions.
Inhale and walk your hands towards your feet again.
Exhale while standing up and returning to the starting position, vertebra by vertebra.
Frequency
Do 4 repetitions of this exercise per set. Repeat until you've completed 4 sets.
For faster results, increase the number of sets per week you do this exercise.
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