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This exercise can be performed in many different ways to accommodate the beginner, intermediate, and advanced exerciser. The benefits of this exercise are endless because it works so many muscles. It is an exercise that should be given to all wanting to strengthen their core muscles. Many who have suffered with back pain in the past, swear by this exercise to prevent further incidences.

Muscles Worked: Gluteals, Abdominals, Spinal Stabilizers

Starting Position: Pull your belly button into your spine and contract your abdominal muscles. With your feet hip distance apart, press your hips up until your body is in a “diagonal.”

Beginner: On your back, with your hands down by your side.

Beginner Picture

Intermediate Position: Head and shoulders supported on an oversized exercise ball

Intermediate Position Picture

Advanced Position: On Pilates Reformer

Advanced Position Picture

Exercise: Drop your hips down slowly 4-5 inches. Keeping the abdominals and gluts contracted, return to the starting position. Make sure that you do not arch your back at anytime during the exercise - this is an indication that you are not contracting your abdominals.

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