Lying Rollover Pilate

Positioning:

1. Start Position: Lie flat on your back on a mat or a soft surface. Ensure your body is straight, arms at your sides, and legs extended.
2. Leg Position: Keep your legs together and straight, pointing your toes.

Movement Instructions:

1. Inhale and Lift: As you inhale, engage your core muscles. Lift your legs upward, keeping them straight until they are perpendicular to the floor (90 degrees).
2. Roll Over: As you exhale, slowly roll your legs over your head while pushing your hips slightly off the mat. Your legs should continue to move backwards until they touch the ground behind your head (if possible). Keep your arms on the mat for support.
3. Hold: Maintain the position for a moment and feel the stretch in your back and hamstrings. Ensure your shoulders are relaxed and not tensed against the mat.
4. Return: Inhale as you engage your core again. Slowly roll your legs back down to the starting position, one vertebra at a time. Your legs should come down to the 90-degree position before lowering to the mat.
5. Repeat: Perform 5-10 repetitions, ensuring controlled motion and breathing throughout the exercise.

Tips for Beginners:

- Move slowly to maintain control and prevent straining your back.
- If you cannot touch the floor with your feet behind your head, it’s okay; just go as far as you can while keeping proper form.
- Focus on engaging your abdominal muscles throughout the movement for better stability and control.
- If you feel any pain (not to be confused with discomfort), stop immediately and reassess your technique or consult a professional.