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Roll Down - Pilates Exercise 7 for Beginners

Onlymyhealth Editorial Team, Date:2012-02-24

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For the perfect thighs and abdomen, Vesna Jacob suggests the roll down exercise. To do the roll down pilates, sit on floor with the knees folded. Ensure that the tips of the hip, middle of the knees, middle of the ankle and second toe are aligned. Place the arms on the space right below the knees and use them to stretch the spine to an elongated position. Gently stretch forward with the head placed between the knees rounding the back. Inhale as you go forward and exhale as you move back. Ensure that you adjust your feet in their original position, place the hands underneath the thighs and lift the pubic bone up while moving the spine(round) back. Repeat 3-4 times.
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