12. Open Leg Rocker
Pilates for Women
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42s
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...
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15. Swan
Lye face down on your mat with your hands right next to your chest with legs long and relaxed on the mat. Take an inhale, press your torso up off the mat until your arms are ideally straight. Exhale, slowly lower back to your starting position keeping the elbows close to your ribs.
