Roll the marble in the opposite direction, from 12 to 11 to 10, etc.This movement might be so subtle you can barely see it! Slowly tilt your pelvis to roll the imaginary marble from 12 to 1… to 2… to 3… and all the way back around to 12.Pretend there’s a marble at 12, against the rim of the clock. Imagine a clock on your lower belly, with 12 at your belly button and 6 at your pubic bone.Keep knees stable and in line with hips.Lie on your back with knees bent, feet flat, and arms at your sides.
#Pallotti exercise program pro#
Pro tip: Keep your ribs stationary as you move. Return arms to the starting position as you exhale.
Keeping arms floating just above the floor, inhale and spread arms out to the sides and over your head (like you’re making snow angels 😇). Lie on the floor with legs extended and arms at your sides. As you inhale, lengthen the back of your neck. Lie on your back with a neutral spine (like in the last exercise), knees bent, feet flat on the floor, and arms by your sides with palms facing down. There should be space between your neck and the floor when you’re relaxed and your spine is in neutral position. When you unscoop your belly and lower your tailbone, you’ve found your neutral spine position. Slightly lift tailbone to scoop your belly and press lower back into the floor. Lie on your back with knees bent and feet on the floor, hip-width apart. This week is about getting comfy with the fundamentals of Pilates.
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