Prone extension exercise for upper back, core and arms - IMAGE - Women's Health and Fitness magazine

This Pilates exercise counteracts the affects of sitting at a desk all day by balancing the spine with extension.

Target: The spine, upper back, core and arms

How to

1. Lay on your stomach with the feet hip-distance apart. Have the arms in front of you with the hands on the ring and the head relaxed down 

2. Exhale and press the ring down, lifting into extension of the spine. Inhale to lower back down. Keep the legs relaxed and make sure to create an even c-curve through the back

Tip: Press the pubic bone into the mat and draw the abdominals to the spine 

Reps: 8-10

Peta Serras, Polestar Pilates instructor; Photography: Benjamin McCloghry

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