Sissel PILATES CORE Instrucciones De Uso página 11

Static abdominal workout combined with dynamic biceps training
Start: sit, upper body is straight and leans back, so that abdominal muscles are
activated. Pull shoulders down, upper arms remain close to the upper body
while elbows bend and extend.
15 repetitions.
Back workout with static complete body tension
Start: Prone position, straight toes, straight knees. Pull belly button towards
lumbar spine (away from the mat), slightly raise upper body off the mat, facing
the mat. Moving against the resistance pull arms together above the head and
bring back in a gradual, controlled manner.
12 – 15 repetitions.
Back and arm training to activate the deep abdominal musculature
Start: Prone position, straight toes, straight knees. Pull belly button towards
lumbar spine (away from the mat), slightly raise upper body off the mat, facing
the mat. Alternately move arms above the head and back to hip, deep
abdominal muscles prevent the remaining body to move along.
15 repetitions.