10. Criss Cross
Pilates for Women
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39s
Lye flat on your mat. Bend both knees into your chest. Place your hands behind your head. Lift your head, neck, and shoulders. Twist your toro to one side bringing your elbow toward your knee while extending the opposite leg out. Switch sides
Up Next in Pilates for Women
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11. Spine Stretch Forward
Sit on your mat with legs straight mat width apart. Extend your arms straight out parallel to the ground. Imagine rounding over a beach ball aiming your head toward the mat. Then slowly stack your spine back up sitting as tall as you can with your feet flexed through the range of motion.
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12. Open Leg Rocker
Sit forward on your mat with bent knees. Balance on your sits bones while holding each hand on your ankle or calf. Extend both legs up and balance. To advance slowly roll back to your shoulder blades on an inhale, then roll back up to your starting position on an exhale.
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13. Corkscrew
Lye on the mat with both legs extended up to the ceiling with feet in Pilates position (heels together and toes turned out). Circle both legs over to one side, then down toward the mat, then to the other side, and back up to the starting position. Reverse the direction of the circle on the next r...
