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Quadruped /Bird-dog

Pilates Mat Beginner • 1m 50s

Start on all fours ( quadruped position) with your shoulders stacked over wrists and hips over knees. Keep your spine neutral and your core gently engaged.

Slowly extend one arm forward and the opposite leg back, reaching long from fingertips to toes. Avoid lifting too high —think length, not height. Your hips stay level and your torso stays steady.

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