Pilates core exericise one

One of the most important group of muscles that are often neglected - or completly forgotten about are the core muscles. These are the deep muscles that effectively form a corset around the stomach, helping to flatten the abdomen, strengthen the back and improve your strength in every day life.
Whether you're starting to get fit just to feel a bit healthier, or you're training for a sport or a race, the core is vital. All limbs lead from this power house and if you get it strong, it will transform your life.
Most people find it difficult to activate the core muscles though, mainly because greedy muscles such as those in the bottom, hips and the six pack like to take over. So it's vital to start off slowly and learn to re-activate the connection between your mind and musculature.
Start with this exercise and once you can perform it well, go on to any of the next series that I will be posting.
Pilates Roll down
Sitting up right, feet on the floor about a hand's distance apart, bring both arms up in front of you parallell to the floor. Take a deep, slow inhalation. Now, as you exhale out of your mouth as if blowing slowly through a straw, curl down through the body aiming to curl the pelvis and lower back to the floor and the rest of the spine, one veterbrae at a time.
If you can only go half way without falling backwards or your feet coming off the floor, don't worry, keep practising. Your neck and head should come last as you exhale arms over your head.
Now, take a deep inhalation, roll your arms back over your head paralell with the floor and curl up, one veterbrae at a time from the head, neck all the way through the spine until you are sitting upright. Throughout it, focus on holding the muscles that you clench to stop yourself going to the toilet. The pelvic floor is part of the core muscles so activate this, and the rest will come into play.
Repeat 10 times.
It's vital that you don't progress with the core exercises until you have mastered this. If you're confused, let me know and I will explain more.
Follow this link for a video demonstration of a half roll http://www.videojug.com/film/pilates-half-roll-down