13. Corkscrew
Pilates for Women
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36s
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 repetition. Note: you can make your circles as big as you can control or as small as you need to keep your back connected to the mat.
Up Next in Pilates for Women
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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.
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16. Single Leg Kick
Lye face down on your mat propped up on your forearms. Make sure to line your elbows up directly under the shoulders. The legs are long on the mat with the knees close together. Now bend one leg at the knee and do a double kick toward the glutes and then switch legs.
