TABLE 2.

Pilates exercise.

Level	Name	Instruction
B	Chest lift	Supine, pelvis and spine neutral, knees flexed, and feet on the mat. Inhale to prepare. Exhale, contract abdominals, and flex thoracic spine. Inhale and maintain abdominal contraction. Exhale and roll upper body down to the mat
B	Spine stretch	Start from the sitting upright position, with arms forward. Inhale to prepare, and exhale when stretching the spine from the trunk flexion, starting with the head. Inhale and maintain the stretched position. Exhale and articulate the spine sequentially, from the tailbone to the head, returning to the starting position
I	Roll up	Start from a supine position keeping the lower limbs extended, with arms internally rotated a bit and flexed overhead. Inhale while the head goes up and the arms follow in line with ears. Exhale, make posteriorly tilted pelvis, and articulate the spine sequentially until the shoulder line goes with the pelvis. Inhale, remain, and exhale, and return to the starting position
I	Double leg stretch	Start from a supine position with a slight neck upward flexion and flexion of the hips and knees sustained by the hands on the knees, not entirely. Inhale and extend upper and lower limbs without touching the ground simultaneously. Exhale and return to the starting position
A	Teaser	Start in a tabletop position with arms straight and extended above the head and legs straight and behind on the ground. Upon initiation, inhale, and gather both arms and legs into a V-shape and contract both the erector spine and rectus abdominis muscles simultaneously, straightening the spine. Upon exhalation, tilt the pelvis posteriorly and sequentially articulate through the spine to return to the starting position
A	Jackknife	Start in a tabletop position with arms extended by the sides and legs straight and behind on the ground. Exhale and extend legs in a diagonal direction. Inhale and flex both legs to create a 90° angle with the ground. Upon exhalation, tilt the pelvis posteriorly and move the extended leg backward, over the head. Inhale, move the legs touching the ground with the plantar position of the foot, and extend the leg while straightening the spine and maintaining a 90° angle with the ground. At this point, the subject contracts both the trunk flexors and extensors, holds the position, and sequentially articulates the spine to return to the starting position

Descriptions of the Pilates movements. Abbreviations: B, basic; I, intermediate; A, advance.