#2 the roll up beginner

Lie on your back, extend your body, squeeze glutes and legs, flex feet into Pilates stance, stretch arms overhead. Inhale, roll up and forward, chin to chest, chest over ribs, ribs over belly, belly over hips. Exhale, stretch forward. Inhale, reverse sequence, exhale as each vertebra presses into the mat. Lower head, bring arms overhead, repeat. Imagine lower body is strapped down, use oppositional forces, squeeze legs. Complete 3-5 reps. Finish by lying flat with arms by sides for rollover. Lie on your back. Stretch out to full length. Squeeze your glutes and legs together. Flex your feet into Pilates stance. Straight arms over your head. Return arms forward in alignment with your shoulders. Inhale. Roll up and forward. Chin to your chest. Chest up over ribs, ribs over belly, belly over hips. Stretch over your legs. Exhale as you stretch forward. Inhale, reversing the sequence. Exhale as you feel each vertebra pressing into the mat. When the back of your shoulders touch the mat, lower your head and bring your arms over into full length before beginning the movement again. Imagine that your lower body is strapped down to the mat. Use the oppositional forces of pulling back in your belly as you stretch forward. Squeeze legs. Imagine you are gripping a small ball tightly between your ankles and legs. Keep your shin tucked into your chest as you roll forward and back. Complete three to five repetitions. Finish by laying flat on the mat with your arms long by your sides to prepare for the rollover.