1. The Hundred
Pilates for Women
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1m 3s
Lye on your mat. Bend the knees into table top position. Table top position is the knees directly over the hips. Lift your head, neck and shoulders off the mat. Gaze at the navel. Begin vigorously pumping the arms up and down while reaching long toward your feet. Concentrate on breathing in for a count of 5 and then exhaling for a count of 5 while engaging your abdominals the whole time
Up Next in Pilates for Women
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2. Half Roll Down
Sit on your mat with bent knees. Feet together, knees together. Place your hands at the back of your legs. Take an inhale, then exhale as you slowly roll back until your arms are straight. Pause for a second. Take another inhale and then slowly round back up to your starting position on an ex...
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3. Roll Up
Lye flat on your mat with legs extended long. Reach your arms straight up to the ceiling. Inhale, lift your head, neck, and shoulders; exhale, and round up reaching toward your toes. Pause, take another inhale and then slowly roll back down to the mat on an exhale
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4. Single Leg Circles
Lye on your mat. Bend one knee into your chest and give it a stretch. Now, extend that leg straight up to the ceiling and give it a stretch. Leave the leg straight up in the air. Place your arms flat on your mat. Keep your hips stable as you slowly circle the leg into the midline and then aro...
