11. Spine Stretch Forward
Pilates for Women
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46s
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.
Up Next in Pilates for Women
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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...
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14. Saw
Sit on your mat with legs extended mat width apart and feet flexed. Extend arms out to the side. Twist your torso to one side. Next, round forward and reach your pinky finger to your pinky toe. Turn the back palm up. Sit back up in your twist. Return back to your starting position then twis...
