Pilates is good for your body and for that reason, it is recommended that you do each day to feel good, improve muscle tone, and maintain mobility. These five moves were selected because of the way the incorporate your entire body, engage your muscles, and promote good posture and alignment.
1. Pelvic Curl
Lie on your mat with your knees bent, feet flat on the floor. Make sure your feet are hip-distance apart. Do articulate your spine up into a bridge position one vertebra at a time and pause at the top and reach your knees over your toes to open up your hip flexors. Do soften your chest and articulate your spine down to the ground one vertebra at a time.
2. The Hundred
Lie on your mat with your knees in table top position. Gently hold behind your thighs, nod your chin to your chest and lift your head, neck and chest up off of the mat using your abdominals Flatten your back into the mat, reach your arms forward and extend your legs on a 45 degree angle.
3. Single Leg Stretch
Lie on your mat with your knees in table top position. Gently hold behind your thighs, nod your chin to your chest and lift your head, neck and chest up off of the mat using your abdominals. Place both hands on your right knee as you extend your left leg out on a 45 degree angle.
Lie on your back with your legs long and arm yours down by your side. Do raise you arms up by your ears, drop the shoulder blade down onto the back, raise your straight legs up off of the mat and reach your arms toward your toes, beaming your chest to the sky and lower your body with control to return to starting position.
Lie on your tummy with your arms stretched out in front of you. Lengthen your lower back and pull your belly button off of the mat. Float your arms, legs and head off of the floor, keeping your gaze down toward the mat.