Curl your tailbone off the floor slightly by pulling your abs slightly inward and bracing against your spine, then lift your head and legs off the floor, keeping your heels together and toes slightly turned out.
Keep your legs at a height that allows you to maintain abdominal control, and breath in for 5 counts, then exhale for 5 counts while pumping your arms with each breath parallel to the floor.
A mat to cushion your spine
Rectus Abdominis, Transversus Abdominis
TIP: Have a certified Pilates instructor demonstrate this to you and check your form in order to have proper posture during the exercise.
Variations for The 100s
This exercise will help you to connect with your deepest layer of abdominal muscle, the support for good posture and a healthy back.
This is a challenging exercise that everyone can do to a certain extent. It strengthens the deepest abdominal layer to help achieve good posture and lean abdominals.
This is an effective way to train the abs without laying down on your back, so is especially effective for those who get dizzy easily.
This builds core strength deep down, without having to strain your neck and spine.
Dead bug builds deep abdominal strength in an isometric manner.
This is a great exercise to work your posture and core muscles but without extensive strain.
Once you have mastered the heel slide, try this exercise to take your strength to the next level.
If you have mastered intermediate birddog, do this advanced level of birddog.
Add exercises to a workout by clicking the 'Add To Workout' button.