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The Beginner's Guide to Pilates

Chest Lift or Sit-up

This exercise can be conducted in sets of 5-10:

1. Lie on your back with your legs bent and feet face-down on the floor so that you are in the preparatory position.
2. While breathing in, draw your shoulder blades down, while keeping your ribcage and pelvis anchored to the floor. You can keep your arms behind your head as support.
3. While breathing out, gently roll your chest forward while dropping your chin gently. Move your lower chest down towards the floor.
4. Breath in and hold this position.
5. While breathing out, roll back down into the position in step #2.

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