Life Fitness Peak Pilates Reformer - Manual (Page 39)

36 Using the Peak PilateSystem
Execution
1. Lift your head and look at your navel. Begin to scoop
the abdominals to roll your torso up and over,
reaching for your toes.
2. Keep the abdominals scooped and spine round.
Allow the shoulder blades to slide down the back
while continuing to focus on your navel. Your arms
stay at shoulder height.
3. Pull the abdominals into the lower back and roll
down onto the mat while tightening your bottom and
lifting out of your pelvis. Exhale and roll back down,
bone by bone, feeling one vertebra at a time touch the
mat.
4. Reach to the ceiling with your arms and then stretch
long over your head. Keep the upper back and rib
cage pressing firmly against the mat.
Caution: For tight lower backs, slightly bend knees. Use your hands to walk up or down the thighs.