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Pilates moves to try.

1. Lateral breathing Lie on your back with your knees bent, feet on the Floor, and neck supported with a pillow or rolled towel. Place one hand on each side of your ribs. Inhale, feeling your ribs extend outward laterally into your hands. Then exhale, bringing your belly button toward your spine ("scoop"). Repeat five to 10 times.


2. Modified Hundred Position Lie on your back, supporting your neck with a pillow or rolled towel. Lift both legs up, with your knees bent, keeping both legs together (use a support if needed). Keep your shoulders down, away from your ears; keep your arms straight at your sides (hip height). Scoop your abdominals in, inhale for five counts, and then exhale for five counts while pumping your arms up and down continuously (one set). Increase the challenge by removing the leg support if you've been using one. Do three to 10 sets total.


3. Double Leg Stretch Lie on your back. Hug your knees to your chest, keeping both legs together and your tailbone grounded. Inhale, feeling your ribs expand as you scoop in your abdominals, and extend your arms and legs upwards. Exhale, circling your arms down and to your sides, then return to the starting position. To decrease the difficulty keep your knees bent during the entire exercise. Repeat five to 10 times.


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Title Annotation:FITNESS
Publication:Focus on Healthy Aging
Date:Mar 1, 2012
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