{"id":2312,"date":"2018-09-18T04:47:32","date_gmt":"2018-09-18T04:47:32","guid":{"rendered":"https:\/\/www.staging.womenshealthandfitness.com.au\/?p=2312"},"modified":"2018-09-18T04:47:32","modified_gmt":"2018-09-18T04:47:32","slug":"1648-prone-extension-pilates-exercise","status":"publish","type":"post","link":"https:\/\/www.womenshealthandfitness.com.au\/fitness\/workouts\/1648-prone-extension-pilates-exercise\/","title":{"rendered":"Prone extension"},"content":{"rendered":"
Target:\u00a0The spine, upper back, core and arms<\/p>\n
How to<\/p>\n
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<\/p>\n
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<\/span><\/p>\n Tip: Press the pubic bone into the mat and draw the abdominals to the spine<\/p>\n Reps: 8-10<\/p>\n Peta Serras, Polestar Pilates instructor; Photography: Benjamin McCloghry<\/span><\/p>\n NEXT: 6 yoga moves for back pain>><\/span><\/p>\n","protected":false},"excerpt":{"rendered":" This\u00a0Pilates exercise\u00a0counteracts the affects of sitting at a desk all day by balancing the\u00a0spine\u00a0with extension. Target:\u00a0The 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 […]\n","protected":false},"author":11,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"footnotes":""},"categories":[23],"tags":[],"acf":[],"yoast_head":"\n