Short Box Series - Straight Back

This beginner level exercise helps to increase strength of the abdominals and the hip flexors. It can be challenging for some individuals due to the height of the box and that you are holding yourself up with a strap on your feet. Equipment Set Up:Place a box over the shoulder rests (width-wise) and slide it as far forward as possible to rest against the shoulder rests. Stopper and Gear Bar set for footwork. Attach the foot strap around the platform end. Use 2-3 full tension (heavy) springs, marked red on the STOTT PILATESÌÎå«Ì´Ìâ Reformers, so the carriage does not move during the exercise.Start Position:Begin seated on the short box with about a hands-width distance between your seat and the edge of the box. Hold the foot strap around your ankles and keep your ankles dorsiflexed. Bend and lift your knees so that your achilles tendon is pressing against the edge of the carriage. Your pelvis should be vertical and your spine should be neutral. Hold a pole in your hands above your head.To Perform the Exercise:Exhale and tilt your hips back, keeping your lumbar and throacic spine as neutral as possible. Keep your eyes looking forward so that your head tilts forward slightly as your body tilts back. Your pelvis is as tilted as possible with a neutral lumbar spine. Your arms stay at your ears. Keep the carriage still throughout. Inhale and stay. Then exhale flex your hips by pulling your ankles back against the carriage, back to the start position. Complete 3-5 repetitions.

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