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  4. SET UP
    - Lying on your front with your forehead on a folded towel or thin cushion
    - Lengthen your arms out in front slightly wider than shoulder width apart
    - Keep your neck long
    - Gently Glide the shoulder blades down towards your waist
    - Legs remain parallel
    - Ensure neutral spine position by drawing your tailbone away from the crown of the head

    Level 1

    - INHALE to prepare and gently draw the sitting bones in towards one another to engage the gluteal muscles
    - EXHALE and reach the left leg away from the body hovering it approximately 1inch from the mat
    - INHALE and lower this leg
    - Repeat 6-8 times alternating legs

  5. SET UP

    - On all fours with your hands slightly forward of the shoulders and knees directly under the hips
    - Elbow joints should remain soft
    - Neck lengthened
    - Tailbone gently drawn away from the crown of the head to ensure the lower back doesn’t dip and arch


    - INHALE to prepare
    - EXHALE + reach the left arm forwards off the mat lengthening it out in front of you, whilst simultaneously lengthening the right leg as far as control through the lower back can be maintained
    - Repeat 6-8 times alternating the opposite arm and leg


Pilates For Cyclists


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