Machine Pilate Long Spine
The Machine Pilate Long Spine mainly works the core and lower back, with help from the hamstrings and glutes & hips. You'll need: ankle cuff attachment and exercise bench.
Required Equipment
Machine Pilate Long Spine Muscles Worked
Primary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Secondary
Hamstrings; Glutes (gluteus maximus)
How to do the Machine Pilate Long Spine
Lie face up on the reformer carriage with your feet placed securely in the long straps and knees bent into your chest.
Press your legs straight up toward the ceiling while keeping your pelvis stable and core engaged.
Slowly peel your spine off the carriage one vertebra at a time, lifting your hips and lower back upward.
Bend your knees gently toward your shoulders while maintaining the lifted position of your hips.
Control the descent by rolling your spine back down onto the carriage segment by segment.
Lower your straight legs back to the starting position with complete control to finish the rep.
Machine Pilate Long Spine FAQs
What muscles does the Machine Pilate Long Spine work?
The Machine Pilate Long Spine mainly works the core and lower back, with help from the hamstrings and glutes & hips. The main muscles are the rectus abdominis and erector spinae.
What equipment do you need for the Machine Pilate Long Spine?
Ankle cuff attachment and exercise bench.
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