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An intermediate level workout.
A Pilates workout featuring intermediate level exercises.
Do: 10 reps
Lie on your back with your arms at your sides and legs raised and bent. Roll up slightly with your chin moving toward your chest. With your arms raised a few inches off the mat, pump your arms up and down. Inhale five short breaths and exhale five short breaths. Stay in this position, pumping your arms and breathing, for as close to one hundred breaths as you can.
If you have trouble doing the Roll Up bend your knees slightly and/or use your hands on the backs of your legs to pull up.
Do: 5 reps
Lie on your back with your legs straight and arms stretched back. Stretch your arms up and forward and roll up slowly, bringing your chin toward your chest. Reach for your toes. Reverse the motion and roll back one vertebrae at a time.
Start with small circles and work your way up to larger ones. Inhale on the start of the motion and exhale as you finish it. Try to complete five circles with each leg in each direction.
Do: 5 reps
Lie on your back with your left leg bent and your right leg pointing straight up as close to ninety degrees as possible. Move your right leg outward, circle it downward and around to the starting position. Reverse direction. Repeat with your left leg.
Inhale as you roll back and exhale as you come forward.
Do: 5 reps
Sit with your feet together and your knees bent into your chest. Grab your ankles and lift your feet until you are balancing on your sitz bones. With your chin tucked into your chest, roll back until your shoulder blades touch the mat. Roll forward in a rocking motion back to the balanced position.
Inhale for two movements, exhale for two movements.
Do: 5 reps
Lie on your back with your legs up and knees bent. Bring your chin toward your chest and raise your shoulders. Pull your right leg toward you and grab your knee. Extend your left leg out at an angle so that your back remains flat. Switch legs.
Inhale as you stretch out and exhale as you pull in.
Do: 5 reps
Lie on your back with your legs raised, knees bent, and arms at your side. With your head lifted, stretch out your body by reaching your arms back and extending your legs at a 45 degree angle. Move your legs and arms back to the original position.
Exhale as you roll back and inhale as you pull up.
Do: 5 reps
Sit up straight with your feet on the mat and knees bent. With your arms extended forward, roll back towards the mat. Before your back touches the mat, roll forward to the original position.
Lift and twist from your waist, not your neck and shoulders.
Do: 5 reps
Lie on your back with your hands behind your head. Raise your legs with knees bent. Extend your right leg out and twist your upper body so that your right elbow touches your left knee. Switch the position by touching the left elbow to the right knee while extending the left leg.
Focus on your abdominals.
Do: 5 reps
Sit with your feet together and your knees bent into your chest. Grab your ankles and lift your feet until you are balancing on your sitz bones. Straighten your legs and extend them toward the ceiling in a V position. With your chin tucked into your chest, roll back until your shoulder blades touch the mat. Roll forward in a rocking motion back to the balanced position.
Your back, shoulders, and neck should not move. Start with small circles, if necessary.
Do: 5 reps
Lie on your back with arms at your side, palms on the mat, and your legs extended toward the ceiling. Circle your legs by moving them to the left, then down, then around to the start position. Reverse the direction after each circle. Inhale as you begin and exhale as you complete the circle.
Inhale as you twist, exhale as you lower and reach. Then inhale as you rise and exhale as you return to the start position.
Do: 5 reps
Sit up straight with your legs open a bit more than the width of your hips. Reach your arms straight out to the sides. Twist at the waist and bend forward with your right arm reaching for your left foot. Raise up to the starting point and repeat to your other side.
Try to keep your body rigid but do not strain.
Do: 5 reps
Lie on your stomach. Raise and support your upper body with your arms straight and palms pressed to the mat. Lower your upper body and raise your legs in a rocking motion. Rock back raising your chest to the original position.
Do not attempt if you have a bad back or shoulders.
Do: 5 reps
Lie face down on the mat with your head turned to one side, legs together. Clasp your hands together behind you, placing them as high as possible on your back. Kick your heels toward your buttocks three times. Lower your legs, opening them slightly and extend your arms out and back, lifting your upper body off the mat. Return to the start position.
A Pilates workout featuring intermediate level exercises.
Do: 10 reps
Lie on your back with your arms at your sides and legs raised and bent. Roll up slightly with your chin moving toward your chest. With your arms raised a few inches off the mat, pump your arms up and down. Inhale five short breaths and exhale five short breaths. Stay in this position, pumping your arms and breathing, for as close to one hundred breaths as you can.
If you have trouble doing the Roll Up bend your knees slightly and/or use your hands on the backs of your legs to pull up.
Do: 5 reps
Lie on your back with your legs straight and arms stretched back. Stretch your arms up and forward and roll up slowly, bringing your chin toward your chest. Reach for your toes. Reverse the motion and roll back one vertebrae at a time.
Start with small circles and work your way up to larger ones. Inhale on the start of the motion and exhale as you finish it. Try to complete five circles with each leg in each direction.
Do: 5 reps
Lie on your back with your left leg bent and your right leg pointing straight up as close to ninety degrees as possible. Move your right leg outward, circle it downward and around to the starting position. Reverse direction. Repeat with your left leg.
Inhale as you roll back and exhale as you come forward.
Do: 5 reps
Sit with your feet together and your knees bent into your chest. Grab your ankles and lift your feet until you are balancing on your sitz bones. With your chin tucked into your chest, roll back until your shoulder blades touch the mat. Roll forward in a rocking motion back to the balanced position.
Inhale for two movements, exhale for two movements.
Do: 5 reps
Lie on your back with your legs up and knees bent. Bring your chin toward your chest and raise your shoulders. Pull your right leg toward you and grab your knee. Extend your left leg out at an angle so that your back remains flat. Switch legs.
Inhale as you stretch out and exhale as you pull in.
Do: 5 reps
Lie on your back with your legs raised, knees bent, and arms at your side. With your head lifted, stretch out your body by reaching your arms back and extending your legs at a 45 degree angle. Move your legs and arms back to the original position.
Exhale as you roll back and inhale as you pull up.
Do: 5 reps
Sit up straight with your feet on the mat and knees bent. With your arms extended forward, roll back towards the mat. Before your back touches the mat, roll forward to the original position.
Lift and twist from your waist, not your neck and shoulders.
Do: 5 reps
Lie on your back with your hands behind your head. Raise your legs with knees bent. Extend your right leg out and twist your upper body so that your right elbow touches your left knee. Switch the position by touching the left elbow to the right knee while extending the left leg.
Focus on your abdominals.
Do: 5 reps
Sit with your feet together and your knees bent into your chest. Grab your ankles and lift your feet until you are balancing on your sitz bones. Straighten your legs and extend them toward the ceiling in a V position. With your chin tucked into your chest, roll back until your shoulder blades touch the mat. Roll forward in a rocking motion back to the balanced position.
Your back, shoulders, and neck should not move. Start with small circles, if necessary.
Do: 5 reps
Lie on your back with arms at your side, palms on the mat, and your legs extended toward the ceiling. Circle your legs by moving them to the left, then down, then around to the start position. Reverse the direction after each circle. Inhale as you begin and exhale as you complete the circle.
Inhale as you twist, exhale as you lower and reach. Then inhale as you rise and exhale as you return to the start position.
Do: 5 reps
Sit up straight with your legs open a bit more than the width of your hips. Reach your arms straight out to the sides. Twist at the waist and bend forward with your right arm reaching for your left foot. Raise up to the starting point and repeat to your other side.
Try to keep your body rigid but do not strain.
Do: 5 reps
Lie on your stomach. Raise and support your upper body with your arms straight and palms pressed to the mat. Lower your upper body and raise your legs in a rocking motion. Rock back raising your chest to the original position.
Do not attempt if you have a bad back or shoulders.
Do: 5 reps
Lie face down on the mat with your head turned to one side, legs together. Clasp your hands together behind you, placing them as high as possible on your back. Kick your heels toward your buttocks three times. Lower your legs, opening them slightly and extend your arms out and back, lifting your upper body off the mat. Return to the start position.
A Pilates workout featuring intermediate level exercises.
Do: 10 reps
Lie on your back with your arms at your sides and legs raised and bent. Roll up slightly with your chin moving toward your chest. With your arms raised a few inches off the mat, pump your arms up and down. Inhale five short breaths and exhale five short breaths. Stay in this position, pumping your arms and breathing, for as close to one hundred breaths as you can.
If you have trouble doing the Roll Up bend your knees slightly and/or use your hands on the backs of your legs to pull up.
Do: 5 reps
Lie on your back with your legs straight and arms stretched back. Stretch your arms up and forward and roll up slowly, bringing your chin toward your chest. Reach for your toes. Reverse the motion and roll back one vertebrae at a time.
Start with small circles and work your way up to larger ones. Inhale on the start of the motion and exhale as you finish it. Try to complete five circles with each leg in each direction.
Do: 5 reps
Lie on your back with your left leg bent and your right leg pointing straight up as close to ninety degrees as possible. Move your right leg outward, circle it downward and around to the starting position. Reverse direction. Repeat with your left leg.
Inhale as you roll back and exhale as you come forward.
Do: 5 reps
Sit with your feet together and your knees bent into your chest. Grab your ankles and lift your feet until you are balancing on your sitz bones. With your chin tucked into your chest, roll back until your shoulder blades touch the mat. Roll forward in a rocking motion back to the balanced position.
Inhale for two movements, exhale for two movements.
Do: 5 reps
Lie on your back with your legs up and knees bent. Bring your chin toward your chest and raise your shoulders. Pull your right leg toward you and grab your knee. Extend your left leg out at an angle so that your back remains flat. Switch legs.
Inhale as you stretch out and exhale as you pull in.
Do: 5 reps
Lie on your back with your legs raised, knees bent, and arms at your side. With your head lifted, stretch out your body by reaching your arms back and extending your legs at a 45 degree angle. Move your legs and arms back to the original position.
Exhale as you roll back and inhale as you pull up.
Do: 5 reps
Sit up straight with your feet on the mat and knees bent. With your arms extended forward, roll back towards the mat. Before your back touches the mat, roll forward to the original position.
Lift and twist from your waist, not your neck and shoulders.
Do: 5 reps
Lie on your back with your hands behind your head. Raise your legs with knees bent. Extend your right leg out and twist your upper body so that your right elbow touches your left knee. Switch the position by touching the left elbow to the right knee while extending the left leg.
Focus on your abdominals.
Do: 5 reps
Sit with your feet together and your knees bent into your chest. Grab your ankles and lift your feet until you are balancing on your sitz bones. Straighten your legs and extend them toward the ceiling in a V position. With your chin tucked into your chest, roll back until your shoulder blades touch the mat. Roll forward in a rocking motion back to the balanced position.
Your back, shoulders, and neck should not move. Start with small circles, if necessary.
Do: 5 reps
Lie on your back with arms at your side, palms on the mat, and your legs extended toward the ceiling. Circle your legs by moving them to the left, then down, then around to the start position. Reverse the direction after each circle. Inhale as you begin and exhale as you complete the circle.
Inhale as you twist, exhale as you lower and reach. Then inhale as you rise and exhale as you return to the start position.
Do: 5 reps
Sit up straight with your legs open a bit more than the width of your hips. Reach your arms straight out to the sides. Twist at the waist and bend forward with your right arm reaching for your left foot. Raise up to the starting point and repeat to your other side.
Try to keep your body rigid but do not strain.
Do: 5 reps
Lie on your stomach. Raise and support your upper body with your arms straight and palms pressed to the mat. Lower your upper body and raise your legs in a rocking motion. Rock back raising your chest to the original position.
Do not attempt if you have a bad back or shoulders.
Do: 5 reps
Lie face down on the mat with your head turned to one side, legs together. Clasp your hands together behind you, placing them as high as possible on your back. Kick your heels toward your buttocks three times. Lower your legs, opening them slightly and extend your arms out and back, lifting your upper body off the mat. Return to the start position.
A Pilates workout featuring intermediate level exercises.
Do: 10 reps
Lie on your back with your arms at your sides and legs raised and bent. Roll up slightly with your chin moving toward your chest. With your arms raised a few inches off the mat, pump your arms up and down. Inhale five short breaths and exhale five short breaths. Stay in this position, pumping your arms and breathing, for as close to one hundred breaths as you can.
If you have trouble doing the Roll Up bend your knees slightly and/or use your hands on the backs of your legs to pull up.
Do: 5 reps
Lie on your back with your legs straight and arms stretched back. Stretch your arms up and forward and roll up slowly, bringing your chin toward your chest. Reach for your toes. Reverse the motion and roll back one vertebrae at a time.
Start with small circles and work your way up to larger ones. Inhale on the start of the motion and exhale as you finish it. Try to complete five circles with each leg in each direction.
Do: 5 reps
Lie on your back with your left leg bent and your right leg pointing straight up as close to ninety degrees as possible. Move your right leg outward, circle it downward and around to the starting position. Reverse direction. Repeat with your left leg.
Inhale as you roll back and exhale as you come forward.
Do: 5 reps
Sit with your feet together and your knees bent into your chest. Grab your ankles and lift your feet until you are balancing on your sitz bones. With your chin tucked into your chest, roll back until your shoulder blades touch the mat. Roll forward in a rocking motion back to the balanced position.
Inhale for two movements, exhale for two movements.
Do: 5 reps
Lie on your back with your legs up and knees bent. Bring your chin toward your chest and raise your shoulders. Pull your right leg toward you and grab your knee. Extend your left leg out at an angle so that your back remains flat. Switch legs.
Inhale as you stretch out and exhale as you pull in.
Do: 5 reps
Lie on your back with your legs raised, knees bent, and arms at your side. With your head lifted, stretch out your body by reaching your arms back and extending your legs at a 45 degree angle. Move your legs and arms back to the original position.
Exhale as you roll back and inhale as you pull up.
Do: 5 reps
Sit up straight with your feet on the mat and knees bent. With your arms extended forward, roll back towards the mat. Before your back touches the mat, roll forward to the original position.
Lift and twist from your waist, not your neck and shoulders.
Do: 5 reps
Lie on your back with your hands behind your head. Raise your legs with knees bent. Extend your right leg out and twist your upper body so that your right elbow touches your left knee. Switch the position by touching the left elbow to the right knee while extending the left leg.
Focus on your abdominals.
Do: 5 reps
Sit with your feet together and your knees bent into your chest. Grab your ankles and lift your feet until you are balancing on your sitz bones. Straighten your legs and extend them toward the ceiling in a V position. With your chin tucked into your chest, roll back until your shoulder blades touch the mat. Roll forward in a rocking motion back to the balanced position.
Your back, shoulders, and neck should not move. Start with small circles, if necessary.
Do: 5 reps
Lie on your back with arms at your side, palms on the mat, and your legs extended toward the ceiling. Circle your legs by moving them to the left, then down, then around to the start position. Reverse the direction after each circle. Inhale as you begin and exhale as you complete the circle.
Inhale as you twist, exhale as you lower and reach. Then inhale as you rise and exhale as you return to the start position.
Do: 5 reps
Sit up straight with your legs open a bit more than the width of your hips. Reach your arms straight out to the sides. Twist at the waist and bend forward with your right arm reaching for your left foot. Raise up to the starting point and repeat to your other side.
Try to keep your body rigid but do not strain.
Do: 5 reps
Lie on your stomach. Raise and support your upper body with your arms straight and palms pressed to the mat. Lower your upper body and raise your legs in a rocking motion. Rock back raising your chest to the original position.
Do not attempt if you have a bad back or shoulders.
Do: 5 reps
Lie face down on the mat with your head turned to one side, legs together. Clasp your hands together behind you, placing them as high as possible on your back. Kick your heels toward your buttocks three times. Lower your legs, opening them slightly and extend your arms out and back, lifting your upper body off the mat. Return to the start position.
A Pilates workout featuring intermediate level exercises.
Do: 10 reps
Lie on your back with your arms at your sides and legs raised and bent. Roll up slightly with your chin moving toward your chest. With your arms raised a few inches off the mat, pump your arms up and down. Inhale five short breaths and exhale five short breaths. Stay in this position, pumping your arms and breathing, for as close to one hundred breaths as you can.
If you have trouble doing the Roll Up bend your knees slightly and/or use your hands on the backs of your legs to pull up.
Do: 5 reps
Lie on your back with your legs straight and arms stretched back. Stretch your arms up and forward and roll up slowly, bringing your chin toward your chest. Reach for your toes. Reverse the motion and roll back one vertebrae at a time.
Start with small circles and work your way up to larger ones. Inhale on the start of the motion and exhale as you finish it. Try to complete five circles with each leg in each direction.
Do: 5 reps
Lie on your back with your left leg bent and your right leg pointing straight up as close to ninety degrees as possible. Move your right leg outward, circle it downward and around to the starting position. Reverse direction. Repeat with your left leg.
Inhale as you roll back and exhale as you come forward.
Do: 5 reps
Sit with your feet together and your knees bent into your chest. Grab your ankles and lift your feet until you are balancing on your sitz bones. With your chin tucked into your chest, roll back until your shoulder blades touch the mat. Roll forward in a rocking motion back to the balanced position.
Inhale for two movements, exhale for two movements.
Do: 5 reps
Lie on your back with your legs up and knees bent. Bring your chin toward your chest and raise your shoulders. Pull your right leg toward you and grab your knee. Extend your left leg out at an angle so that your back remains flat. Switch legs.
Inhale as you stretch out and exhale as you pull in.
Do: 5 reps
Lie on your back with your legs raised, knees bent, and arms at your side. With your head lifted, stretch out your body by reaching your arms back and extending your legs at a 45 degree angle. Move your legs and arms back to the original position.
Exhale as you roll back and inhale as you pull up.
Do: 5 reps
Sit up straight with your feet on the mat and knees bent. With your arms extended forward, roll back towards the mat. Before your back touches the mat, roll forward to the original position.
Lift and twist from your waist, not your neck and shoulders.
Do: 5 reps
Lie on your back with your hands behind your head. Raise your legs with knees bent. Extend your right leg out and twist your upper body so that your right elbow touches your left knee. Switch the position by touching the left elbow to the right knee while extending the left leg.
Focus on your abdominals.
Do: 5 reps
Sit with your feet together and your knees bent into your chest. Grab your ankles and lift your feet until you are balancing on your sitz bones. Straighten your legs and extend them toward the ceiling in a V position. With your chin tucked into your chest, roll back until your shoulder blades touch the mat. Roll forward in a rocking motion back to the balanced position.
Your back, shoulders, and neck should not move. Start with small circles, if necessary.
Do: 5 reps
Lie on your back with arms at your side, palms on the mat, and your legs extended toward the ceiling. Circle your legs by moving them to the left, then down, then around to the start position. Reverse the direction after each circle. Inhale as you begin and exhale as you complete the circle.
Inhale as you twist, exhale as you lower and reach. Then inhale as you rise and exhale as you return to the start position.
Do: 5 reps
Sit up straight with your legs open a bit more than the width of your hips. Reach your arms straight out to the sides. Twist at the waist and bend forward with your right arm reaching for your left foot. Raise up to the starting point and repeat to your other side.
Try to keep your body rigid but do not strain.
Do: 5 reps
Lie on your stomach. Raise and support your upper body with your arms straight and palms pressed to the mat. Lower your upper body and raise your legs in a rocking motion. Rock back raising your chest to the original position.
Do not attempt if you have a bad back or shoulders.
Do: 5 reps
Lie face down on the mat with your head turned to one side, legs together. Clasp your hands together behind you, placing them as high as possible on your back. Kick your heels toward your buttocks three times. Lower your legs, opening them slightly and extend your arms out and back, lifting your upper body off the mat. Return to the start position.
A Pilates workout featuring intermediate level exercises.
Do: 10 reps
Lie on your back with your arms at your sides and legs raised and bent. Roll up slightly with your chin moving toward your chest. With your arms raised a few inches off the mat, pump your arms up and down. Inhale five short breaths and exhale five short breaths. Stay in this position, pumping your arms and breathing, for as close to one hundred breaths as you can.
If you have trouble doing the Roll Up bend your knees slightly and/or use your hands on the backs of your legs to pull up.
Do: 5 reps
Lie on your back with your legs straight and arms stretched back. Stretch your arms up and forward and roll up slowly, bringing your chin toward your chest. Reach for your toes. Reverse the motion and roll back one vertebrae at a time.
Start with small circles and work your way up to larger ones. Inhale on the start of the motion and exhale as you finish it. Try to complete five circles with each leg in each direction.
Do: 5 reps
Lie on your back with your left leg bent and your right leg pointing straight up as close to ninety degrees as possible. Move your right leg outward, circle it downward and around to the starting position. Reverse direction. Repeat with your left leg.
Inhale as you roll back and exhale as you come forward.
Do: 5 reps
Sit with your feet together and your knees bent into your chest. Grab your ankles and lift your feet until you are balancing on your sitz bones. With your chin tucked into your chest, roll back until your shoulder blades touch the mat. Roll forward in a rocking motion back to the balanced position.
Inhale for two movements, exhale for two movements.
Do: 5 reps
Lie on your back with your legs up and knees bent. Bring your chin toward your chest and raise your shoulders. Pull your right leg toward you and grab your knee. Extend your left leg out at an angle so that your back remains flat. Switch legs.
Inhale as you stretch out and exhale as you pull in.
Do: 5 reps
Lie on your back with your legs raised, knees bent, and arms at your side. With your head lifted, stretch out your body by reaching your arms back and extending your legs at a 45 degree angle. Move your legs and arms back to the original position.
Exhale as you roll back and inhale as you pull up.
Do: 5 reps
Sit up straight with your feet on the mat and knees bent. With your arms extended forward, roll back towards the mat. Before your back touches the mat, roll forward to the original position.
Lift and twist from your waist, not your neck and shoulders.
Do: 5 reps
Lie on your back with your hands behind your head. Raise your legs with knees bent. Extend your right leg out and twist your upper body so that your right elbow touches your left knee. Switch the position by touching the left elbow to the right knee while extending the left leg.
Focus on your abdominals.
Do: 5 reps
Sit with your feet together and your knees bent into your chest. Grab your ankles and lift your feet until you are balancing on your sitz bones. Straighten your legs and extend them toward the ceiling in a V position. With your chin tucked into your chest, roll back until your shoulder blades touch the mat. Roll forward in a rocking motion back to the balanced position.
Your back, shoulders, and neck should not move. Start with small circles, if necessary.
Do: 5 reps
Lie on your back with arms at your side, palms on the mat, and your legs extended toward the ceiling. Circle your legs by moving them to the left, then down, then around to the start position. Reverse the direction after each circle. Inhale as you begin and exhale as you complete the circle.
Inhale as you twist, exhale as you lower and reach. Then inhale as you rise and exhale as you return to the start position.
Do: 5 reps
Sit up straight with your legs open a bit more than the width of your hips. Reach your arms straight out to the sides. Twist at the waist and bend forward with your right arm reaching for your left foot. Raise up to the starting point and repeat to your other side.
Try to keep your body rigid but do not strain.
Do: 5 reps
Lie on your stomach. Raise and support your upper body with your arms straight and palms pressed to the mat. Lower your upper body and raise your legs in a rocking motion. Rock back raising your chest to the original position.
Do not attempt if you have a bad back or shoulders.
Do: 5 reps
Lie face down on the mat with your head turned to one side, legs together. Clasp your hands together behind you, placing them as high as possible on your back. Kick your heels toward your buttocks three times. Lower your legs, opening them slightly and extend your arms out and back, lifting your upper body off the mat. Return to the start position.
A Pilates workout featuring intermediate level exercises.
Do: 10 reps
Lie on your back with your arms at your sides and legs raised and bent. Roll up slightly with your chin moving toward your chest. With your arms raised a few inches off the mat, pump your arms up and down. Inhale five short breaths and exhale five short breaths. Stay in this position, pumping your arms and breathing, for as close to one hundred breaths as you can.
If you have trouble doing the Roll Up bend your knees slightly and/or use your hands on the backs of your legs to pull up.
Do: 5 reps
Lie on your back with your legs straight and arms stretched back. Stretch your arms up and forward and roll up slowly, bringing your chin toward your chest. Reach for your toes. Reverse the motion and roll back one vertebrae at a time.
Start with small circles and work your way up to larger ones. Inhale on the start of the motion and exhale as you finish it. Try to complete five circles with each leg in each direction.
Do: 5 reps
Lie on your back with your left leg bent and your right leg pointing straight up as close to ninety degrees as possible. Move your right leg outward, circle it downward and around to the starting position. Reverse direction. Repeat with your left leg.
Inhale as you roll back and exhale as you come forward.
Do: 5 reps
Sit with your feet together and your knees bent into your chest. Grab your ankles and lift your feet until you are balancing on your sitz bones. With your chin tucked into your chest, roll back until your shoulder blades touch the mat. Roll forward in a rocking motion back to the balanced position.
Inhale for two movements, exhale for two movements.
Do: 5 reps
Lie on your back with your legs up and knees bent. Bring your chin toward your chest and raise your shoulders. Pull your right leg toward you and grab your knee. Extend your left leg out at an angle so that your back remains flat. Switch legs.
Inhale as you stretch out and exhale as you pull in.
Do: 5 reps
Lie on your back with your legs raised, knees bent, and arms at your side. With your head lifted, stretch out your body by reaching your arms back and extending your legs at a 45 degree angle. Move your legs and arms back to the original position.
Exhale as you roll back and inhale as you pull up.
Do: 5 reps
Sit up straight with your feet on the mat and knees bent. With your arms extended forward, roll back towards the mat. Before your back touches the mat, roll forward to the original position.
Lift and twist from your waist, not your neck and shoulders.
Do: 5 reps
Lie on your back with your hands behind your head. Raise your legs with knees bent. Extend your right leg out and twist your upper body so that your right elbow touches your left knee. Switch the position by touching the left elbow to the right knee while extending the left leg.
Focus on your abdominals.
Do: 5 reps
Sit with your feet together and your knees bent into your chest. Grab your ankles and lift your feet until you are balancing on your sitz bones. Straighten your legs and extend them toward the ceiling in a V position. With your chin tucked into your chest, roll back until your shoulder blades touch the mat. Roll forward in a rocking motion back to the balanced position.
Your back, shoulders, and neck should not move. Start with small circles, if necessary.
Do: 5 reps
Lie on your back with arms at your side, palms on the mat, and your legs extended toward the ceiling. Circle your legs by moving them to the left, then down, then around to the start position. Reverse the direction after each circle. Inhale as you begin and exhale as you complete the circle.
Inhale as you twist, exhale as you lower and reach. Then inhale as you rise and exhale as you return to the start position.
Do: 5 reps
Sit up straight with your legs open a bit more than the width of your hips. Reach your arms straight out to the sides. Twist at the waist and bend forward with your right arm reaching for your left foot. Raise up to the starting point and repeat to your other side.
Try to keep your body rigid but do not strain.
Do: 5 reps
Lie on your stomach. Raise and support your upper body with your arms straight and palms pressed to the mat. Lower your upper body and raise your legs in a rocking motion. Rock back raising your chest to the original position.
Do not attempt if you have a bad back or shoulders.
Do: 5 reps
Lie face down on the mat with your head turned to one side, legs together. Clasp your hands together behind you, placing them as high as possible on your back. Kick your heels toward your buttocks three times. Lower your legs, opening them slightly and extend your arms out and back, lifting your upper body off the mat. Return to the start position. | |
