- The Hundred: This exercise targets your core and helps warm up your body. Lie on your back, lift your head and shoulders off the mat, and extend your legs at a 45-degree angle. Pump your arms up and down while breathing in for five counts and out for five counts.
- Roll-Up: This move strengthens your abdominal muscles. Start lying on your back with your arms extended overhead. Slowly roll up, reaching for your toes, and then roll back down with control
- Single Leg Circles: This exercise improves flexibility and strengthens your core. Lie on your back, extend one leg towards the ceiling, and draw circles with your leg. Repeat in both directions and then switch legs
- Rolling Like a Ball: This move massages your spine and challenges your core stability. Sit on your mat, balance on your tailbone, and roll back and forth while keeping your knees hugged to your chest
- Single Leg Stretch: This exercise targets your abdominals and improves coordination. Lie on your back, bring one knee towards your chest, and extend the other leg straight. Switch legs while keeping your upper body lifted
- Double-Leg Stretch: Similar to the single-leg stretch, this move engages your core and challenges your stability. Lie on your back, bring both knees towards your chest, and extend your arms and legs out. Circle your arms around and hug your knees back in
- Spine Stretch Forward: This exercise stretches your spine and hamstrings. Sit tall with your legs extended in front of you, flex your feet, and reach forward, aiming to touch your toes
- Swan Dive: This move strengthens your back muscles and improves posture. Lie on your stomach, place your hands by your shoulders, and lift your upper body while reaching your arms forward
- Teaser: This advanced exercise targets your entire core and challenges your balance. Start lying on your back, lift your legs and upper body off the mat, and balance on your sit bones. Extend your arms forward and hold the position
- Side Plank: This variation of the classic Pilates move targets your obliques and improves core stability. Start in a side plank position, balancing on one hand and the side of your foot. Keep your body in a straight line and hold the position. Repeat on the other side
- Leg Pull Front: This exercise strengthens your core and shoulders. Start in a plank position, lift one leg off the mat, and pull it towards your chest. Repeat with the other leg
- Seal: This move massages your spine and challenges your core control. Sit on your mat, balance on your tailbone, and roll back and forth while hugging your knees and clapping your feet together
Remember to always listen to your body, start with modifications if needed, and gradually progress as you build strength and flexibility. Enjoy your Pilates practice!
